WOD – 20190816
Aug
16
Warm-Up
2 Rounds
– 50 Jumping-Jacks
– 10 MedBall FR Walking-Lunges e/s
– 1 Lane Bear-Walk
– 10 Wall-Balls
– 1 Lane Duck-Walk
– 10 Russian-KBS @12/16
Mobility
2 Rounds
– 60 sec Ankle-Mobility w/ KB e/s
– 1 Pulsing Pike Compression
Skill
3RM Weighted Pull-Up
– Reduce from usual band – or add weight through belt / KB / Plate / etc.
Skill Strength in Super Sets – 6 Rounds
* Super Set: No rest, switch between exercises as fast as possible.
– singles at your 3RM weight
– Barbell bent over row – build to an 8RM (The body has to be solid and no kipping the reps. Focus on retracting the scapular each rep.)
WoD
3 rounds for time:
– 10 pull-ups
– 20 Box jumps 20 in (M/F)
– 30 DB push-press @7,5 – 20 kg
Accessory
Turkish Get-Ups
– Accumulate 20 Reps with 8-20 kg (10 e/s)