Tuesday’s WOD – November 24th

DAY TWO/ TUESDAY

Warm-up 0:00 – 6:00:

The “Junkyard Dog” warm-up, courtesy of Mike Burgener: 

 Mobility & Dynamics 6:00 to 21:00:

Trainers Standard

Skill Work (25:00 – 35:00):

Rope Climbs (bring socks/gloves)

C1- Legless/L-sit ( ground sitting position)

C2- Rope Climbs – work on getting to only 2-3 pulls.

C3-  Work on footing locked down, and getting halfway up.

C4- Work on proper footing. Getting feet locked in.

*take turns and partner up if too many athletes in a class.  Two attempts then switch.

 

WOD Demo/ Mechanics/ Skill 35:00 – 40:00:

Go over whiteboard, categories, set-up, and demonstrations of movements, and progressions.

WOD (SHORT – GW)40:00 – 55:00:

CAT ONE:

3 rounds 1 min per station, of: 

Push Press 135/95#

Hollow Rock

Muscle-up

*Rest 1 min 

 

CAT TWO:

3 rounds 1 min per station, of: 

Push Press 115//80#

Hollow Rock

Bar Muscle-up

*Rest 1 min 

 

CAT THREE:

3 rounds 1 min per station, of: 

Push Press 95/65#

Hollow Rock

Bar Muscle-up / Chest to bar (band okay)

*Rest 1 min 

 

CAT FOUR:

3 rounds 1 min per station, of: 

Push Press 55/33#

Hollow Rock

Jumping Pull-up /Push up

*Rest 1 min 

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

 

After Bash 55:00 – 60:00:

Foam Roller (together as a class)