Monday (Practice / Phosphogenic)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 20 sec plate TVWQ, 20 sec hanging shrugs, 20 sec butt ball squats, 20 sec PVC pass thru, 20 sec PVC good mornings, 20 sec BB deadlifts
WOD 1
Death by___: 10 min cap (Min #1 = 1 rep, Min #2 = 2 reps…)
Muscle-ups (bar and/or ring)
Strict Pull-ups (bands ok for scaling)
Ring Dips (bands ok for scaling)
Push-ups (no knees on ground)
*Start with your most challenging skill and work down the ladder as needed.
*For scoring identify the minute you made it to of your first skill attempted.
*(Not for the board – only website and coaches review) Start as high on the list as you can and if you are no longer able to complete that skill/rep in the minute, move to the next skill. If you are no longer able to complete the required pushups in the minute, transition to V-ups.
WOD 2
Tabata this (8 rounds of 20 sec work / 10 sec rest = 4 min)
Wall Balls (20/10#) (10/9′)
SOD
3-5^ sets of each skills (based on remaining time and individual pacing)
3 Deadlifts (regular or sumo dead)
10-15 Seated DB Tricep Extensions (behind the head)
10 DB SA Back Rows
(Post heaviest weight for each skill)
