GENERAL WARM UP (00:00 - 00:09) 2 RDS 5 INCHWORMS 10 STRAIGHT LEG SITUPS 10 BENCH DIPS 10 LUNGES THEN 20 PASS THROUGHS 20 GOOD MORNINGS
SPECIFIC WARM UP (00:09 - 00:18) 2 RDS 10 TRAP ACTIVATION 5 KIPS 3 PULL UPS THEN 2 RDS 5 PUSH UPS THEN 2 RDS 5 TEMPO AIR SQUATS (6 SECOND DESCENTS)
WOD: Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats(20:00 - 50:00) GPP - 1 RD EVERY 2 MINS FITNESS - 1 RD EVERY 1:30 MINS RX - AS PRESCRIBED
Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat 10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT
SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR
Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKE