Monday November 21, 2022

Warmup

2:00 Bike/Row

10 BB Bent Over Row

10 BB Toe Up RDL

5 Squat w/ Forward Press (10# or 15# plate)

:30 Ring Hold (in lockout position)

5 Negative Ring Dips

10 Banded Hollow Body Pull downs  https://www.youtube.com/watch?v=xMZpXjQ0OJ4

Mobility

10 Squat to Stand

:20/Side Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Front Squat

4-5x2 at 85% of 2 rep max

Then, spend some time warming up for the WOD.

WOD

Nasty Girls

3 rounds:

50 air squats

7 ring muscle ups

10 hang power cleans (135/95)

F:  21 ring rows instead of muscle ups; 20 kb swings instead of hang power cleans

P1:  135/95; 14 chest to bar pullups instead of muscle ups

P1.5:  115/75; 14 regular pullups instead of muscle ups

P2:  95/65; 14 jumping pullups instead of muscle ups

C:  as written

Modify the MU by doing bar muscle ups.

Optional Workout of the Week:

In 4 minutes:

20/16 cal row

15 burpees over the rower

AMRAP jump rope (double or single unders)