Warm up
General warm-up, 3 rounds of 200m run, 10 no pushup burpees, 10 air squats.
Then, 2 rounds of:
10 hollow rocks
10 supermen
5 per side single DB suitcase deadlifts
5 per side single DB power cleans
Gymnastics skills (10-15 min)
Toes to bar drills. Take 8-10 min to perform 2-3 sets of kipping and toes to bar skills
10 kipping drills with no leg raise
10 straight arm banded PVC lat pull down
10 Box deadstop toes to bars (see notes for video)
Then, 3 min EMOM:
10 toes to bar or appropriate scaling option (keeping knee raises, leg raises)
Note: if you are not able to complete these 10 reps in this short EMOM, scale the endurance WOD of today to a volume or movement option to complete each round in 3 sets or less.
Endurance
Armistice 2019 WOD
AMRAP in 22 minutes
11 power cleans [BB: 135/95 lbs, DBs: 2x50/35 lbs]
11 burpees over the bar
19 toes to bars
18 wall balls 20/14 lbs, 10/9 ft.
Note: Scale the toes to bars to a volume you can do in 3 sets each round. Power cleans should be manageable in 3 sets or less. This is irrespective of whether you choose to approach it as quick singles. Wall balls should be unbroken for the most part.
UES strength
Warm Up
2 Rounds
10 Banded Pass Throughs
20 Banded Pull-aparts
10 Pause Bench Dips
Bench Press
4 sets x 10 reps @ 6/10 RPE
Bench Accessories
3-4 Rounds (20mins)
8/arm Alt. Double DB Bench Press (1 DB held locked out each rep)
10/arm Single Arm DB Row (Start with weaker arm)
1 Set to Failure (Unbroken) Ring Push-Ups (10-20 reps)
1 Set to Failure (Unbroken) Ring Rows