Posted by & filed under Workout of the Day.

Here we go!  The first brackets are listed on the back board.  You will need to be judged by a coach and can complete at any time (before or after classes or during open gym).  To make it fun, try and meet up with your partner and go head to head if you can!  If schedules don’t allow for that, then each person can be judged separately.  Official scores will be submitted to me by the judge. The due date for scores is next Wed, Sept 14th for round 1.  This week’s scores will also be used to determine the ‘wild card’ for week 3.. so one person will get a second chance!!  There will be 4 rounds before the FINALS… two rounds of 2min max’s and two rounds of 1min max’s.

THE RULES:  Max double under reps in 2 min’s with only 2 ‘trip ups’ allowed.  You can do singles in-between your doubles but only the doubles count.. and when you stop, that’s one ‘trip up’.  GOOD LUCK!

IMG_6096

WORKOUT OF THE DAY

Choose ONE Option below:

SKILL WOD – IMPROVING YOUR STRICT PULL-UPS 3 of 4

1. Mobility
2:00 choice thoracic mobility
2:00 choice lat mobility
2:00 choice pec mobility

2. Grip and Activation

2x
8x banded internal rotation
8x banded external rotation
8x banded lat pull downs

3. Pulling
Choose one: (if the same as last week, try a harder body position, or try to add more reps)

4×4-6 ring rows 1221

4×1-3 jump to chin over bar hang + negative + scap pull up after each negative

4×3-5 strict pull up 1221 + 1 scap pull up after each negative

3×3-5 strict chest to bar pull ups 1221 + 1 scap pull up after each negative

*scap pull up should be focused on strengthening out the arms and controlling the bottom of a pull up

*switch to ring pull ups and/or add false grip if too easy

4. Strength
3x
8-10 Supinated BB bent over rows
5 renegade rows

Cash out
Reverse Tabata L sit hold
8x:10 work/:20 rest

Choose challenging position.

RECOVERY WOD

The Ghost
EMOM x 24min
1. Row cal
2. Burpees
3. Double Unders
4. Rest

*goal = pick a number and stay as consistent as possible for each exercise

MAKE UP WOD: Make up a workout you missed from earlier in the week, Mon – Wed

WEDNESDAYs RESULTS

image image