Warmup:

Banded 7s*

10 Thread the needle

10 Scorpions

10 Kneeling Lat stretch

High knees 30’

Butt kickers 30’

A-Skip** 30’

B-Skip** 30’

On Rig – Perform 5 reps of:  scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows, if doing muscle ups, one muscle up, if doing burpee to pull up, one burpee to pull up (jumping or kipping)

Videos courtesy of Mayhem Athlete and Runify, respectively. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down)

 

WOD 1:

For Time:

50 Push Ups

400M Run

35 Ring Dips

400M Run

20 Handstand Push Ups

 

-rest 5 min before WOD 2

 

 

WOD 2:

For Time:

35 Kipping or Butterfly Pull Ups

400M Run

20 Strict Pull Ups

400M Run

5 Ring or Bar Muscle Ups

Videos courtesy of CrossFit HQ.

Double WOD day for your Thursday!  Think of it as a bis and tris session with some running in between.  We begin in WOD 1 with a shoulder/tricep burner.  Once you finish, go right into a 5 min rest before jumping into WOD 2, which will move all that blood from your shoulder and triceps to your back and biceps.

 

Scaling Options:

Push-ups -> to bench

Ring dips -> box or bench dips

HSPUs -> Pike Push Ups off floor or box

Muscle Ups -> Burpee to pull up (jumping or kipping)

Pull ups -> Banded strict pull ups -> Buddha Pull ups -> Ring Rows

Run -> 500M row

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Doorway Stretch – 1 Min per side