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THURSDAY WOD

13
Jun

THURSDAY WOD

WARM-UP

Foam roll behind armpits, chest, around scaps

15 Supine Weighted PVC Pass Throughs (https://www.youtube.com/watch?v=PmzbBbfUAHE)

15 each Crab Position Reach Overs (https://www.youtube.com/watch?v=zTw_eZGWmzw)

SKILL

A1) 3×5 Hips to Bar Kips

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

Scaling from low bar

https://www.youtube.com/watch?v=mMZMk7S2oTw

A2) 3×6 Low Bar Muscle Up Transitions

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

W1: 3×5

W2: 3×6

 

STRENGTH

Superset

B1: Bar Tuck Front Lever (3×20-30s)

W1: 15-20s

W2: 20-30s

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

Scaled: Tuck Hang

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

B2: Bar Support Hold (3×45-60s)

W1: 30-45s

W2: 45-60s

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 (heavier than last week))

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

C2: Box Dips (3×10 (higher/heavier than last week))

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

5 reps each Shoulder Mobility Circuit

https://www.youtube.com/watch?v=eSy9DH4Wy4o

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