Warmup:

10 Box step ups

5 Cobra2Downward Dog

5 Cobra 2 Hip Snap

5 Box Jumps

3 Burpees

6 Box jump Overs

On Rig: On the pull up rig, perform 5 reps of: Scap Pulls, Kip Swings, Kipping Knee Raise, Toe2Bar, Kipping Pull ups or move over to Buddha Pull ups or Ring Rows

WOD:

EMOM 36:

Min 1 – 10 Burpees

Min 2 – 8 Box Jump Overs (24”/20”)

Min 3 – 45 Sec Plank Hold

Min 4 – Pulling skill of your choice*

* For the skill, choose between ring rows, buddha pull ups, kipping pull ups, strict pull ups, butterfly pull ups, Chest2Bar Pull Ups, Muscle Ups, Toe2Bar, etc…  Pick the rep scheme, but stick with it each time you do the movement.

Pic courtesy of Pintrest.  So, minutes 1-3 on this EMOM are pretty self-explanatory.  For the 4^th min, this is athlete’s choice of pulling movements.  It will be based off your skill.  If you still don’t have pull ups, work ring rows or Buddha Pull Ups to build strength.  If you want to let the body feel going from dead-hang to chin above the bar in either strict or kipping, but are still working strength or skill, try banded pull ups.  If you have pull ups, you could pick a challenging number per round to hit, or work more advanced versions (chest2bar, butterfly) or work towards muscle ups.  Or, if you feel your Toe2Bars/Kipping Knee Raises need some work, focus on those.  But make each 4^th minute count!

Scaling Options:

Box height -> 20/26 -> as needed

Cool Down:

Cobra Pose -2 Min

Kneeling Lat Stretch – 1 Min per side

Warmup:

Grab pair of light DBs

50 Single Unders

10 Pushup2Downward Dog

10 Spider-Man Lunge

10 Squat2Stands

10 DB Floor Press (see video below, courtesy of Train FTW)

25 Double Unders or 3 attempts

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid shin, front squats, press, push press, push jerk

S/S/S:

Power Clean + Front Squat

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s Based off 4 Feb 1RM

Video courtesy of Catalyst Athletics.  Final time on our Clean Complex before we re-test our Snatch and Clean & Jerk 1RMs.  One Power Clean and one Front Squat per rep.  As simple as this is, remember to keep full control at the end of one complex move and then maintain stability into the strength movement.  We get strong in these; your squat cleans will get better.  The %s go up from last time, but reps stay the same. Each round will be 4 Min.

WOD:

4 Rounds:

10 Unbroken DB Floor Press

200M Run

5 Unbroken Push Press (115/80)

50 Double Unders

In today’s WOD, we’ll have floor press.  The weight is up to you, as long as you do the set of 10 unbroken each time.  If you break during the set, start over at 1.  For the Floor Press…. Set-up: Feet Flat on floor.  Shoulder Blades pinned together. Start with elbows on the floor, approximately at a 45-degree angle from the sides.  Execution:  Press both arms to extension above the chest.  Rest slowly, so as to not injure the wrists.  Release muscle tension (but, don’t relax) between reps with elbows on the ground.  In this WOD, the Push Press needs to be unbroken as well.

Scaling Options:

Run -> 250M row

Bar weight -> 95/65 -> as needed

DUs -> 50 Penguin Hops -> 100 SUs per round -> 100 Bunny Hops

Cool Down:

Doorway Stretch – 1 Min per side

Heel cord mash with bar – 1 Min per side