10.1.2022
Warm-up
[3:00-15:00]
3 Sets, For Quality
15 Banded Pull Aparts
10 Hollow Body Banded Pull Overs
6/6 KB Halos
6/6 KB Windmill
Gymnastics
[15:00-25:00]
Bar Muscle-Up Skills and Progression
Metcon
[25:00-60:00]
Giff (Time)
4 Rounds for Time
(w/ a partner)
800m Run, (both running together, one holding Med Ball switch as needed)
24 Power Snatches (75/55#) Split reps however
4 Burpee Chest to Bar (Each one working at a time)
4 Turkish Get-Ups 45/25# (each but working at same time)
Open/RX+: 4 Bar Muscle-Ups (each partner) / TGU (55/35#)
CC: GRIND/SUSTAIN
Time Domain: 25:00-30:00
We are working through a fun partner Hero WOD today. We have made this a partner version today with the option of going to a single person version and just tackling as is. The partner version is fun and a good way to tackle this workout. Move steady on the fun, then get into some quick reps on the power snatch before a good quick set of muscle-ups and then work steadily through the Turkish Get-Ups.
Giff (Build) (Time)
4 Rounds for Time
800 meter Run
24 Power Snatches 75/55#
4 Burpee Jumping Pull-Ups (Each)
4 Turkish Get-Ups 25/18#
Cool Down/Stretch
[After Class]
10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
