Wednesday’s WOD – February 3rd

DAY THREE/ Wednesday’s WOD:
Warm-up:
2 Rounds:
.5 mile bike easy
.5 mile bike sprint

Mobility & Dynamics:
Trainers Standard

Connectivity:
Classic Shoulder Stretch
x4 each arm 10 second holds
*see Supple Leopard book pg.310

Banded Overhead Distraction
x4 each arm 10 second holds
*see Supple Leopard book pg.317

WOD/ SHORT/ G:
CAT ONE/TWO:
2 rounds for time of:
50 L pull-ups
50 AbMat sit-ups

CAT THREE:
7 rounds for time:
10 L pull-ups (banded)
10 AbMat sit-ups

Repetition scheme is changed to allow for greater success with the pull-ups while building exposure. If the L pull-up is not yet possible use a strict pull-up.

CAT FOUR:
4 rounds for time:
15 strict pull-ups, banded
20 AbMat sit-ups

Choose a band for the strict pull-ups that allows the athlete to complete a minimum of 10 reps unbroken. Use the same band for the entire workout. The movement starts with the arms extended, pull with the shoulders and arms until the chin reaches over the bar. Log the band used for future workouts.

Cool-down:
Tabata Double Under

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed