Wednesday August 6th

August 5, 2014


A. Warm-Up

5 min airdyne, row or run

*do not jump rope

B. Skill Warm-Up

Every 90 seconds for 9 minutes (6 sets)

1 Legless Rope Climb  
3 Parallette Strict HSPU’s
5 Squat Therapy (4-2-1 tempo)

*scale legless rope climbs to 3 strict pull-ups (try towel pull-ups if you have a towel!)

**scale PHSPU to regular strict HSPU’s or Heavy Seated DB Shoulder Presses

***If you have Legless Rope Climbs.  Try L-Sit Legless RC

C. WOD (30 min Cap)

100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups

*scale Muscle-Ups with 2 Ring Dips 
sets will be 10, 20, 30, 40

D. Mobility

Middle Split Stretch
Left/Right Split Stretch
*hold each stretch for 2 minutes


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