12.10.2021
Warm-up
[3:00-15:00]
10:00 AMRAP
1:00 Cardio of Choice
10 Russian Baby Makers
10/10 Banded Clamshells
5 Yoga Push-Ups
(staying in Down Dog position) :20-30s pedaling legs to stretch calves
Gymnastics
[15:00-28:00]
Bar Muscle (or Pull Ups/CTB) Practice / Progressions
Use this time to warm up shoulders, get kip feeling good and set your station up for the metcon.
+
EMOM 5:00
1-2 bar muscle ups / Pull Ups / CTB pull Ups / Burpee pull Ups -or- progressions practice
Metcon
[30:00-50:00]
Sauron (Time)
For Time (20:00 CAP)
100 Double Unders
70 Wall Balls 20/14#
20 Pull-Ups
75 Double Unders
50 Wall Balls
10 Chest to Bar Pull-Ups
50 Double Unders
30 Wall Balls
5 Bar Muscle-Ups (can sub 10 Burpee Chest to Bar)
Open/RX+:
100 Double Unders
70 Wall Balls (20/14#)
10 Bar Muscle-Ups
100 Double Unders
50 Wall Balls
15 Bar Muscle-Ups
100 Double Unders
30 Wall Balls
20 Bar Muscle-Ups
CC: SUSTAIN / PACER
This is a great little test of skill and stamina. We will be hitting 3 sets of 100 double unders which will likely tax the shoulders and the grip. We are also putting in some big sets here of wall balls, so being able to stay steady through these and create a strong comfortable rhythm before getting into the bar muscle-ups will be huge for creating better sets in the bar muscle-ups. The assumption here is that our best athletes will finish this one and most other athletes will be focused on trying to get to the last set of bar muscle-ups here.
Sauron (BUILD) (Time)
For Time (20:00 TIME CAP)
100 Single Unders
50 Wall Balls 14/10#
20 Jumping Pull-Ups
100 Single Unders
35 Wall Balls
20 Jumping Chest to Bar Pull-Ups
100 Single Unders
20 Wall Balls
20 Strict Pull Ups
Cool Down/Stretch
[50:00-60:00]
1:00/1:00 Pigeon Pose
1:00/1:00 Samson Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Elevated Prayer Stretch
1:00/1:00 Foam Lat Foam Roll
EXTRA Competitor WOD
High Hang High Pull + High Hang Squat Clean (2.2 x 5 sets; rest 2:00)
Metcon (Time)
500ft Handstand Walk
- Every Break Complete
13 Dumbbell Bench Press 50/35#
