10.19.2021
Warm-up
[3:00-16:00]
Banded Shoulder Prep
-10/10 Banded External Shoulder Rotations
-10/10 Banded Internal Shoulder Rotations
-10/10 Straight Arm Banded Lat Pull Down
-15 Banded Pull Aparts
-10/10 Palms Up Banded Lateral Shoulder Raises
+
1 Round
8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank
Specific Prep
[16:00-26:00]
10:00 Handstand Walk Progression/Practice
-Wall Walk + Shoulder Taps
-Lateral Walk Along Wall
-Handstand Walk to the Wall
-Partner Supported Handstand Walk
-Kick Up + 2-3 Steps on Hands
[26:00-30:00]
Flow through quickly to make sure you are ready for Toes to bar and Lunges and have a transition plan.
Practice round:
100m Row
10' Handstand Walk/ 1 Wall Walk
3 Toes to Bar / Hanging Knee Raise / Anchored Toes to Bar
2/leg Front Rack Lunge
Metcon
[30:00-55:00]
V for Vendetta (Time)
For Time: (25:00 FIRM TIME CAP]
1000/800m Row
10 Wall Walks
25 Toes to Bar
100ft Dual KB Front Rack Walking Lunges 45/25#
25 Toes to Bar
100ft Dual KB Front Rack Walking Lunges 45/25#
25 Toes to Bar
10 Wall Walks
1000/800m Row
Open/RX+: 50 Ft Handstand Walk, Lunges 55/35#
CC: GRIND
We are working on increasing our gymnastics volume throughout this cycle, so focus on moving well, and grinding through the reps today.
V for Vendetta (BUILD) (Time)
For Time (25:00 TIME CAP)
800/600m Row
10 Wall Walks
25 Hanging Knee Raises
100ft Walking Lunges
25 Hanging Knee Raises
100ft Walking Lunges
25 Hanging Knee Raises
10 Wall Walks
800/600m Row
Cool Down/Stretch
[50:00-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch
Accessory Work
Metcon (Weight)
4 Sets, For Quality
1:00 Plank Hold
50ft/50ft SA KB OH Carry
10/10 Paloff Press
EXTRA Competitor WOD
Push Press (3 x 5 sets; rest 2-3:00)
ALL sets @ 80%
Back Rack Lunge (10/10-10/10-10/10; rest 2:00)
Deficit Reverse Lunges (3" Plate); Build each set
Lunges are reverse and you will complete all 10 on one leg before starting the other
Metcon (AMRAP - Reps)
5 Rounds
1:00 On / 1:30 Off
10 Power Clean and Jerk (135/95#)
- Max Lateral Burpees Over Bar w/ time remaining
Metcon (5 Rounds for reps)
For time:
5 Rounds
18/13 Cal Bike
9 Bar Muscle-ups
6 Sandbag/D-Ball Cleans Heavy
Rest 2:00 B/T Rounds
