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THURSDAY WOD

6
Jun

THURSDAY WOD

WARM-UP

Foam roll behind armpits, chest, around scaps 1m each

– 15 Prone PVC Pass Throughs https://www.youtube.com/watch?v=T3z77GrYL24

– 30s each Reverse Plank Hold (on hands & elbows)

– On hands https://www.youtube.com/watch?v=_nrAHRu2D_g

– On elbows https://www.youtube.com/watch?v=ZNAxdJ6Bt00

 

SKILL

A1) 3×10 Low Amplitude Bar Kips

– https://www.youtube.com/watch?v=7s_o0FqbvKM

A2) 3×5 Low Bar Muscle Up Transitions

– https://www.youtube.com/watch?v=-CicWPal3EM

 

STRENGTH

Superset

B1: Bar Tuck Front Lever (3×15-20s)

https://www.youtube.com/watch?time_continue=18&v=9q6IzFriP2w

Scaled: Tuck Hang

https://www.youtube.com/watch?v=iY1ElDwQbZY

B2: Bar Support Hold (3×30-45s)

 

Level 2: Back Support Hold

https://www.youtube.com/watch?v=KDCr_lXDd64

(Instead of stall bars, perform with a bar in a rack)

 

C1: BB Straight Arm Pullover (3×10 climbing)

https://www.youtube.com/watch?v=A6CH9uwUsRg

C2: Box Dips (3×10)

https://www.youtube.com/watch?v=YZcEBYPetE4

Add difficulty by elevating feet and/or placing plates in your lap. Decrease difficulty by walking feet closer to your body.

 

RECOVERY

1m Assisted Skin The Cat Stretch

– https://www.youtube.com/watch?v=Zm2XVJH0VDU

1m Barbell Shoulder Flexion Stretch

– https://www.youtube.com/watch?v=7AwigRzELy8

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