Wednesday November 8, 2023

Warmup

1:30 bike/row

5 no pushup burpees

10 air squats

5 no pushup burpees

10 cossack squats

5 no pushup burpees

10 scapular pullups

5 no pushup burpees

3 negative pull-ups

Mobility

T-spine opener (use a foam roller or the wooden yoga devices) 1:00

Piriformis stretch :30/side

For larger classes half start with the T-spine stretch while the other half start with Piriformis stretch

Skill/Strength

Paused Overhead Squat 3-4x2-3

Three or four sets of two or three.  Pause up to 3 seconds (less if necessary).  Light weight, focus on mobility.

WOD Primer

2 rounds:

5 wallballs

4 burpees

3 pullups

WOD

In 1 minute:

10 wallballs

AMRAP pullups (even rounds) / burpees (odd rounds) in remaining time

10 rounds.  Rest 1 minute between rounds.  Your score is the total AMRAP reps accomplished.

F:  air squats instead of wallballs; ring rows; reduce rounds to 8 or 6

P1:  each round of pullups goes:  5 strict pullups > AMRAP regular pullups

P1.5:  each round of pullups goes:  5 chest to bar pullups > AMRAP regular pullups

P2:  all regular pullups OR 5 regular pullups > AMRAP jumping pullups

C:  5 thrusters instead of wallballs; each rounds of pullups goes: 5 strict pullups > 5 chest to bar pullups > AMRAP bar muscle ups

Combine options, and don’t get too worried about the RX for this one.  The goal with the pullups is to begin your set with the hardest variation you are capable of, and upon failure switch to an easier version. 

Combine and adjust numbers to come up with the best version for you.  For instance, if you want to do P1 but you can’t do 5, reduce the number to 2 or 3.  If you want to do C but the numbers are too high, reduce them (for instance 2 strict pullups > 4 chest to bar).