Max Effort Lower
Mobility: 5min
Banded wall sit. Let me know if you have questions. Could not find a video. We have done this one many times in the past.
Dynamic Warm Up: 5min
x2 agility ladders are now at the Boxes
Strength: 15min
Front Squat (3RM )
NOTES:
Take from rack. Coach Athletes to limit attempts to less than 5 after warm up. If Athlete completes 2 reps and thinks they can make a weight jump they need to stop, do not complete 3rd rep and make the weight jump. This will keep volumes low and recovery fast. If Athletes struggle with front rack position use modification to achieve better front rack position, review barbell shrugged video below.
WOD: 20min
“1/2 Robbo”
750m Row
–Then–
10-8-6-4-2
Power Cleans (155,105)
Muscle ups
–Then–
–Then–
10-8-6-4-2
Power Cleans (155,105)
Muscle ups
–Then–
750m Row
**1 MU = 1 jumping MU or 1 C2B + 1 Push Up
**1 MU = 1 jumping MU or 1 C2B + 1 Push Up
**20min time cap
NOTES:
There is a 20min time cap to prevent Athletes from spending to much time struggling with muscle ups. This are ring muscle ups but the modification for today is jumping bar muscle ups or C2B + diamond push ups. Power clean, if not Rx Athletes should pick a moderate weight. Sets of 3-5 should be achievable. If busy, stagger Athletes start (group 2 starts when ground 1 finishes initial 750m row.
Cool Down Stretch: 2-3min
$ Out
Assault Bike 50 Cals