Warmup:

1:00 Ski Erg

10 Twisting Push ups

10 Kneeling Lat Stretch

10 Squat2Stands

10 Ring Rows

10 Hand-release push ups

10 Scap Pull Ups

Super Squat Hip Sequence

Video courtesy of Mobility WOD

S/S/S:

EMOM 10:

Odd Min – 5 Weighted Strict Pull Ups (build in weight if you can)

Even Min – :30 Dead hang from Pull Up Bar (just body weight)

Video courtesy of Movement Link.

Today’s “Murph” Prep will take a little unorthodox approach to the pull up, push up, and air squat movements by putting a little extra force in them. We’ll start with some weighted strict pull ups.  How you hold onto the weight is up to you.  The focus is on keeping the shoulders engaged from the start (think scap pull up before you begin).  And then our static holds will help build some needed grip strength.

WOD:

16 Min AMRAP:

10 Dual DB Bench Press (35/25)

15 Goblet Squat (55/35)

Video courtesy of Rec Gym Kirrawee.

More “Murph” Prep for the Push Ups and Air Squats. While this is an AMRAP, don’t think about hitting full sprint on these movements. Rather, steady, unbroken in each round should be your goal.  Make sure in the Goblet Squat to hold the KB upside down and the hands on the sides to keep a good grip.

Scaling Options:

Weighted pull ups -> bodyweight pull ups -> Ring Rows

DB weight -> 35/25 -> as needed (ELITE: 70/50)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Scorpion Stretch – 1 Min per side

Lat Stretch on Rig – 1 Min per side

Couch Stretch – 1 Min per leg