Warmup:

1:00 Echo Bike

30’ bear crawl

30’ Heel2Toe

30’ Seal Walk – See video below, courtesy of Train FTW

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Scorpion Stretch

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows), 3 Chest2Bar Pull ups (or harder ring rows)

S/S/S:

Close-Grip Bench Press

3X5

Increase weight each set

Video courtesy of Juggernaut Training Systems. Our second run at Close-grip Bench press this cycle. Quick reminder of points of performance.: 1. Move your grip in 2-3” from your competition grip. 2. Focus on tucking your elbows more and touching the bar lower on your chest to maintain bar over wrist over elbow stacked position.

WOD:

EMOM 16:

Min 1 – 30-sec Max Cal Bike

Min 2 – 20 Feet-elevated Push Ups

Min 3 – Accumulate 30-sec L-Sit Hold

Min 4 – 10 Zottman Curls (athlete chooses weight)

Video courtesy of Functional Bodybuilding.  Quick demo for Zottman Curls. Think of today as a bit of a recovery WOD so we are fresh for Friday. Still, get the work in each round.  The max cals for 30 seconds should make it so the next 30 seconds are needed to recovery your breath. For feet-elevated push ups, have the feet on a box or bench and hands on the ground.

Scaling Options:

No bike -> Max Cal Row or Ski Erg

Feet Elevated push-ups -> Hand-release push ups

L-Sit Hold -> Seated Pike Hold – see video, courtesy of Power Monkey Fitness

Cool Down:

Scorpion Stretch Hold – 1 Min per side

Child’s Pose – 2 Min