Warm Up
400M Run (@75%) then Shuttle Run 20, 40, 60 Meters
2 Rounds:
10 Squat Therapy on wall arms over head
15 Glute Bridges
4 Chin ups, 3 sec. hold @ top; 5 sec. lowering
3 Strict TTB or L-Hang (feet together toes pointed)
2 Perfect Push ups:
15 sec hold @ top of Push Up
15 sec hold @ bottom of Push Up
Skill
Muscle Up Progressions
Strength
3 Sets of:
Back Squat x 8 @ 75%
Rest 2 min
MetCon
“Hansel”
Elite
Every 5 min for 15 min:
400m Run
12 Front Squats 155/105
4 Muscle Ups
Athlete
Front Squats @ 135/95
C2B
Fitness
Front Squats @ 115/75
Pull Ups/Ring Rows
Post WOD
Banded Lat Stretch
Roll Calves and Quads
We are going to spend time working on muscle up progressions over the next few months with the idea that it will give people a better shot at one in the open. The back squats move up in weight from last week. This will continue until we retest the total during the 2nd week of December. The purpose of today’s WOD is to get you to run hard. The goal is to try and beat your time each round.