Monday (Practice / Phosphogenic)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 20 sec plate TVWQ, 20 sec hanging shrugs, 20 sec butt ball squats, 20 sec PVC pass thru, 20 sec PVC good mornings, 20 sec BB deadlifts
Death by___: 10 min cap (Min #1 = 1 rep, Min #2 = 2 reps…)
Muscle-ups (bar and/or ring)
Strict Pull-ups (bands ok for scaling)
Ring Dips (bands ok for scaling)
Push-ups (no knees on ground)
*Start with your most challenging skill and work down the ladder as needed.
*For scoring identify the minute you made it to of your first skill attempted.
*(Not for the board – only website and coaches review) Start as high on the list as you can and if you are no longer able to complete that skill/rep in the minute, move to the next skill. If you are no longer able to complete the required pushups in the minute, transition to V-ups.
Tabata this (8 rounds of 20 sec work / 10 sec rest = 4 min)
Wall Balls (20/10#) (10/9')
3-5^ sets of each skills (based on remaining time and individual pacing)
3 Deadlifts (regular or sumo dead)
10-15 Seated DB Tricep Extensions (behind the head)
10 DB SA Back Rows
(Post heaviest weight for each skill)