WOD 7/13/17

PreClass Work
Foam Roll - Upper Back, Lats, Calves, Quads
Stretch - Couch, Worlds Greatest, OH Banded Distraction, Knee to Wall
WarmUp1 +
10 Scap Pullups
10 Downward Dog Pushups
10 Wall Slides

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp
3 Rounds or 8 Minutes
10 Banded X-Walks
15 Banded Good Mornings
15 Hollow Rocks

11:00-18:00
A) Narrow Grip OHS — TEST
Just the Barbell — WITHOUT SHOES perform multiple OHS each time moving your hands closer together. Measure the distance between hands after each OHS, see how close you can get your hands with an empty BB. We are doing this as an Overhead Mobility Assessment as we move in to our next cycle of training which includes OHS each week.

18:00-21:00
Strength SetUp + Demo

21:00-36:00
B) Bulgarian Split Squat/Rear Foot Elevated Split Squat or Split Squat
(SEE VIDEOS BELOW)
5RM on each leg and record results

36:00-41:00
WOD SetUp

41:00-56:00
B) “Helen” (15min Time Cap)
3 RFT:
Run 400m
21 KB Swings
12 Pull Ups
*We will be testing Helen again in 8 weeks

RX (50/35)
SC (35/25)

G.O.A.T Work:
EMOM x10
3 Muscle-Ups

OR — 15min Muscle-Up Practice/Progressions