Wednesday, November 24th, 2021

Coach led warm up

Low post banded mobility

Then,

Alt. every :30 sec for 6 min of:

w/mini band at ankles

alt. lateral steps

forward step to squat + backwards step to squat

glute kick backs

WOD

For Time:

9 Front Squat (225/155#)(mod: 70-75% of 1rm front sq.)

27 KB Swings (70/53#)

6 Front Squat

18 KB Swings

3 Front Squat

9 KB Swings

Post time to Wodify and Whiteboard

Recovery

3 Sets:

:30 barbell quad rollout / ea. side

:30 Doorway Stretch / ea. side

:30 Banded Shoulder squat and rotation /ea. side

Skill practice

Pullup + dip complex

3 pull up (grips: forward wide, forward normal, forward narrow, mix grip 1, mix grip 2, neutral chin up, narrow chin up)

3 dips (rings, straight bars, paralette seated to dip, or box)

*This skill practice is intended for 7 sets of 3 strict pullups followed by 3 dips of any variation. ea set you will complete a different pull up grip listed above. you can use bands if needed but keep it as light as you can and make sure to really fight to get chin over bar and they do not need to be unbroken reps, just make it tough for every set to get stronger. if you are proficient complete the strict way and add 1 set of ea, kipping, chest 2 bar, bar muscle up all will have 3 dips after set.