Wednesday 02172021

MOBILITY

2:00 Easy on Any Machine

...into:

Upper Body

2. Front Rack Stretch - 1:00

3. Banded Shoulder Distraction - 1:00

Lower Body

1. Pigeon Pose - 1:00

3. Frog Pose - 1:00

ACTIVATION

3 Rounds for Quality:

1:00 Bike

10 Banded Good Mornings

10 Scap Pull-Ups

5 Strict Pull-Ups

50' Banded walk

Skill Conditioning

For Max Pistols: or air squats

Min 1 - 25 Double-Unders, Max Alternating Pistols

Min 2 - 25 Double-Unders, Max Alternating Pistols

Min 3 - 25 Double-Unders, Max Alternating Pistols

Min 4 - Rest

Min 5 - 25 Double-Unders, Max Alternating Pistols

Min 6 - 25 Double-Unders, Max Alternating Pistols

Min 7 - 25 Double-Unders, Max Alternating Pistols

Score = pistols / air squats

WOD

"9 to 5"

AMRAP 5:

15/12 Calorie Bike Erg

12 Chest To Bar Pull-Ups

9 Front Squats 135 / 95 lb

Rest 5:00

AMRAP 5:

12/9 Calorie Bike Erg

9 Chest To Bar Pull-Ups

6 Front Squats 155 / 105 lb

Rest 5:00

AMRAP 5:

9/6 Calorie Bike Erg

6 Chest To Bar Pull-Ups

3 Front Squats 185 / 135 lb

Stimulus

- Conditioning Category: Threshold

- Interval 1 Barbell - 21+ reps unbroken.

- Interval 2 Barbell - 15+ reps unbroken.

- Interval 3 Barbell - 9+ reps unbroken.

- We should be able to go unbroken on the front squats on all rounds. The loads should be challenging but managable.

- Performing a squat clean to begin the front squats IS allowed.

- 3 Scores: Rounds + Reps. The leaderboard will show total rounds and reps over the 3 rounds.

Modifications

15/12 | 12/9 | 9/6 CALORIE BIKE ERG

- 15/12 | 12/9 | 9/6 Cal Row

- 12/9 | 9/6 | 6/3 Cal Assault Bike

- 12/9 | 9/6 | 6/3 Cal Ski Erg

- 50-40-30 Double Unders

CHEST TO BAR PULL-UPS

- Banded Chest To Bar Pull-Ups

- Chin Over Bar Pull-Ups

- Banded Strict Pull-Ups

- Bent Over Rows

- Ring Rows

- Alternating Dumbbell Plank Rows

FRONT SQUATS

- Take From Rack

- Reduce Weight

- Double Dumbbells or Kettlebells

- Odd Object Squats

HOME GYM

AMRAP 5:

15 Shuttle Runs (10 Meters)

12 Alternating Dumbbell Plank Rows

9 Double Dumbbell Front Squats