WOD

Monday, February 4th

02/04/2019

MONDAY 2/04

 

WARMUP:

 

EMOM x 8 minutes:

 

*Row for calories and perform secondary movements in the time remaining

 

Min 1: 6/4 Cal Row + Air Squat Hold

 

Min 2: 6/4 Cal Row + Active Bar Hang

 

Min 3: 6/4 Cal Row + Air Squats

 

Min 4: 6/4 Cal Row + Ring Rows

 

Min 5: 6/4 Cal Row + Step Ups

 

Min 6: 6/4 Cal Row + Jumping Pull Ups

 

Min 7: 6/4 Cal Row + Box Jumps

 

Min 8: 6/4 Cal Row + Kipping Swings

 

 

 

Front Squat Prep:

 

Hamstring Floss

 

Banded Samson

 

Banded Front Rack Stretch

 

 

 

Kipping Pullup Progression:

 

10 Kip Swings (Emphasis on smooth tempo & shape of hollow & arch)

 

10 Big Kip Swings (Emphasis on aggressively pushing back into the hollow position with the lats and leaning back)

 

10 Big Kip + “Upwards Arch” (At peak of “big kip” they open their hips upwards towards the bar to provide continued upwards momentum towards bar)

 

10 Kip + Arch + Pull (At peak of kip and arch, pull up towards the bar)

 

 

 

STRENGTH/SKILL:

 

EMOM x 10 MINUTES:
3 Front Squats (moderate-heavy)
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

 

 

 

WORKOUT:
3 ROUNDS FOR TIME:
10 Front Squats (135/95)(95/65)
15 Kipping Pull-ups
20 Box Jumps (24/20)

 

*10 MINUTE CAP