Monday:  September 30, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Calf/Achilles smash, 1:30 per leg

Teams of 3 (or divide hollow rocks and box jumps by 2/3 if you’re solo or working as doubles)
Run 400m (Together)
60 Hollow Rocks
60 Box Jump/Step Down

Strength(15:00 – 20:00)
Rope climb/MU/Pull Up skill work:

Choose one and spend some time working on technique.  If you’re trying to get more proficient at rope climbs (or just get your fist one), spend some time on the rope.  If you want the first MU (the Open is coming) spend some time on the rings or bar practicing your kip, if you want that first un-banded pullup, spend time doing negatives or pull up holds.

Carl Paoli has some great advice:

Rope Climb Progression:

https://www.youtube.com/watch?v=NPcapGI3zKQ

Ring MU Progression:

https://www.youtube.com/watch?v=O1BSfmkfD9g

Bar MU Progression:

https://www.youtube.com/watch?v=ObtovY6AQso

Pull Up Progression:

https://www.youtube.com/watch?v=Kvm7q7t_AMc

WOD(25:00 – 50:00) Strict 25:00 Time Cap

Fitness
4 Rounds
15 Burpee Box Jumps 24/20″
15 Ring Rows

Performance
4 Rounds
15 Burpee Box Jumps 24/20″
10 C2B Pull Ups

Option 2:  Regular Pull Ups

Competition
4 Rounds
15 Burpee Box Jumps 24/20″
5 Bar MU

Optional Workouts of the Week

Option 1:
20/16 Cal Bike
20 Back Squats (165/115lbs)
20/16 Cal Ski

Option 2:
3-6-9
Ring MU
9-18-27 (6-12-18 for the ladies)
Cal Row