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The Board
The Mobility
The Warm-Up
- Corkscrews
- Scapular Pull-Ups
- L1: Banded Lat Pull Downs
- L2: Rower Jackknife
- L3:Box TTB Lat Pull Down Drill
The Strength
- Goal is to mimic hollow body with upper body. If you cannot do both legs at once do one leg at a time with hollow body. If you cannot do 2 legs with hollow body - lean back to achieve reps.
L1:Box Wall Walk OR Plank to Elevated PlankL2:Box TTB Lat Pull Down DrillL3:Box TTB Arch to Strict TTBL1: KAH on RingsL2:Toes to RingsL3:HSPU + Hold (NEW)
The Met Con
We've been following the rep scheme below for a few WODs lately, and have come to really like the stimulus. It's basically a 2 part WOD. Get through Part 1 as fast as possible, and AMRAP for a score with all time remaining. The nice part is, all athletes are working hard for the same amount of time, no matter how fast you get through each piece.The goal is to finish Part 1 and make it to the AMRAP. Choose a weight that will allow you to do so.
Part 1:
Down Ladder12-10-8-6-4-2
- Sumo Deadlift High Pull
- Push-Ups
- Deadlift
- Shoulder to Overhead (Push-Press of Push-Jerks)
6-5-4-3-2-1
For Example:Round One: 12 SDLHP, 12 PUSH-UPS, 12 DL, 12 STOH, 6 DEVILS PRESSRound Two: 10 SDLHP, 10 PUSH-UPS, 10 DL, 10 STOH, 5 DEVILS PRESS
Part 2:
As Many Rounds/Reps with time remaining:4 Reps of all Movements
