Tuesday 1.25.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

3 Burpees

3-5 Push-up to Down Dog

10 Plate Halos

10 Banded Pulldowns

5 Box Steps/Jumps

Then….

Kipping Skill work w/ Coach

:20 Hollow Hold (on ground)

:20 Hollow Arch (on Ground)

:20 Scap Retractions (on bar)

:20 Kip Swings

:20 Active Shoulder Hang or :20 Kipping Pull-up Attempts

STRENGTH/SKILL

Strict Pulling (chose the hardest strict pulling movement you can do: strict bar MU, C2B, weighted pull-ups, strict pull-ups, low ring rows)

3×5-10

Shoulder Maintenance:

Banded Pull Aparts

3×15

Diagonal Banded Pull Aparts

3×10 each

WOD

16 min AMRAP

5/3 Bar MUs

10 DB Hang Cleans (5 per side) (Rx+ 70/50) (Rx 50/35) (Fit 35/25)

20 Burpee Box Jump Overs (Rx+ & Rx 24/20)

STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: Moderate
Volume: Moderate

OPTIONAL POST WOD

5×1 Rope Climb

5x:20-:30 Ring Support L Sit (or box)