Improve Your Front Rack

Saturday, July 12

Beach WOD- 11:30 am!

 Prehab:

Side Plank with Side Kicks 2×30″
Doorway Stretch 30″
T-band External Rotations 2×15

Warm up:

2 Min Jump Rope
-then-
Bear Crawl x50′
Crab Walk x50′
Skipping x50′
Butt Kicks x50′
High Knees x50′
Karioke x50′
Burpee Broad jumps x50′

Fitness

 Skill:

 EMOM 6 minutes:

2 Wall Climbs +10 Jumping lunges

Conditioning:

 Five sets of:

Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings

Rest 3 minutes between sets

Skill:

 EMOM 6 minutes:

2-4 Muscle ups + 6 Alternating Pistols

 Conditioning:

 Complete as many rounds and reps as possible in 6 minutes of:

4 Hang Cleans (185/135 lbs)
8/6 Handstand Push-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs)
10 Burpees Over the Barbell
50 Double-Unders

Notes:  Only one barbell per athlete.  Change weights as needed.

Cool Down:

Good Mornings 3×12 (Keep toes on ground)
GHD sit ups 3×15 (weighted-as heavy as possible with good form)
Cobra 2×30″
Pigeon Stretch 2×30″