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