WOD @theprogrm - 24. April 2017

Warm Up (10 minutes):

Overhead mobility - 8 min AMRAP for quality

10 Scapula pulls

10 Scapula push ups

10 Scapula kipping swings

 

Main Class (35 minutes)

Skill Development Pull ups

Go through from 1-6:

1: Roll from Hollow Hold into Arch Hold: 3x10

2: Hollow rocks: 3x10

3. Arch  Rocks: 3x10

4: Kipping swings: 3x10

5: Kipping pull ups starting from the top position (jump up from a box): 10x1-3

6: Kipping pull ups: 3x max ub (do not rip your hands!)

*Those who are comfortable with kipping pull ups and want to improve their butterfly pull ups  move on to 7 and 8 after 1x max ub kipping

7: Butterfly pull ups starting from the top position (jump up from a box): 10x1-3

8: Butterfly pull ups: 3x max ub (do not rip your hands!)

 

Workout:

Masters Regionals WOD 3

21-15-9 reps for time of:

Shoulder-to-overheads, 135 lb. / 95 lb.

Chest-to-bar pull-ups

*Scale normal pull ups or ring rows

Time cap 10 minutes.

 

Accessory (15 min):

Strongman work - work in pairs, one starting at the carry, one at the TGU

5 Min Heavy KB or DB Over Head Head Carry

Establish a 10 RM Turkish Get-up on the Right arm

5 Min Heavy KB or DB Front Rack Carry

Establish a 10 RM Turkish Get-up on the Left arm

5 Min KB or DB Farmers Carry

20 alternating TGU at a challenging weight