WOD, Aug 13th

Warm-Up
(10 MIN):
200m Run or Row
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
10 Toe Touches
10 Iron Cross
10 Scorpions
10 Cobra Press
10 Banded Pull Aparts
10 Banded Face Pulls

20 DU or Attempts
Skill Work
(20 MIN TOTAL):
TODAY ATHLETES HAVE THE CHOICE TO DO GYMNASTIC SKILL WORK, ACCESSORY SKILL WORK, OR THEY CAN USE THE TIME TO MAKE UP A MISSED WENDLER 5/3/1 LIFT.
GYMNASTIC SKILL WORK (10 MIN):
2 Rounds – Every 30 Sec:
MIN 1: 30 Sec Hollow Hold / Rest 30 Sec

MIN 2: 30 Sec Scap Pulls / Rest 30 Sec

MIN 3: 30 Sec Beat Swings / Rest 30 Sec

MIN 4: 30 Sec Full Support Hold / Rest 30 Sec
(Static Hold – Chin Over The Bar / BMU Hold / Ring Dip Hold)
MIN 5: 30 Sec Negative PU or Bar Dips or Ring Dips / Rest 30 Sec
ACCESSORY SKILL WORK (10 MIN):
2 RD – Every 30 Sec:
MIN 1: 30 Sec Barbell Curls / Rest 30 Sec

MIN 2: 30 Sec Tricep Extensions / Rest 30 Sec

MIN 3: 30 Sec Bent Over Rows / Rest 30 Sec

MIN 4: 30 Sec Plank DB Pull Through / Rest 30 Sec

MIN 5: 30 Sec Weighted Sit-up / Rest 30 Sec
https://www.youtube.com/watch?v=kZvSaq192cg
(10 MIN):
*Find your 1RM Max of Strict Pull-ups or Weighted Strict Pull-up
~~Athletes have the choice to find a 1RM of Strict PU by going down to the smallest band or using no band and doing weighted strict pull-ups
WOD
200813
20 MIN EMOM
2 RDS:
MIN 1 + 2: PU / C2B / MU
MIN 3 + 4: Jumping Lunges (R/L = 2 reps)
MIN 5 + 6: DU
MIN 7 + 8: Handstand Hold
MIN 9 + 10: Air Squats
(Score = Total # of Reps)
*Athletes will pair up and count/record for their partner. Athlete A will be working on the ODD minute and Athlete B will be working on the EVEN minute.
WOD DETAILS
*This will be an individual WOD, but you will partner up. The way this will go is Athlete A will complete as many PU / C2B / MU in a minute. Athlete B will count/record the reps and when the clock beeps Athlete B will have one minute to complete as many PU / C2B / MU while Athlete A counts/records the reps.
*Athletes will switch back and forth.
*DU: This is a great time to work on those DU and go for attempts
*Jumping Lunges: Each lunge equals a rep
*Jumping Lunges: Each lunge equals a rep
*Handstand Hold: Each second held will count as a rep
*Movements need to be to standard. Take the time to work on your form.
Movement Variations:
*PU / C2B / MU
~~Ring Rows, Jumping Pull-ups, Banded Strict PU, Bent Over Rows
*Jumping Lunges
~~Plate or Box Step-ups
*DU
~~Singles (Try those Doubles) or Jumping Jacks
*Handstand Hold
~~Pike Handstand Hold (Off the box)
~~Handstand Hold (Off the box)
~~Overhead DB Hold