Hey Folks!
Awesome work in the gym today – Sorry to the morning crew, I got a little “three”-happy with my verbiage on the WOD and Caz assumed I meant what I wrote (silly Caz! haha) So you guys got a little extra fitness in. It was meant to be 1 rep each minute.
Todays stuff shouldn’t wreck people – but people might get crushed from the Tabata Squats or Airdyne – If you’re in for the Open WOD on Saturday, just skip whatever might mess you up (i.e. max pull ups likely aren’t a good idea). Do some light rowing and mobilize.
Looks like a fun Open WOD! 15.2 is 14.2! The Overhead Squat/Chest to bar Pull up combo!
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Warm up
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges
Health
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
Longevity
ODD Minutes – 8 good mornings @70% of your press 1RM
EVEN Minutes – 15 Seconds of Spiderman Lunge stretch/side (30 seconds total)
Skills/Fun
Scale to normal dips or just max time in the support position.
NICE push ups. planked. Hips and chest come up TOGETHER. You can scale to a planked lower and knee push up.
20 seconds on, 10 seconds rest. 8 Intervals.
Two scores, one is total reps, the other is lowest interval.
Cool Down
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)