WOD - Class Programming
Wednesday, October 9
I refuse to join any club that would have me as a member.
Gym Update:
We’re offering two classes tomorrow (Wednesday). One at 7:30am and another at 5:30pm. These will be limited equipment, in the parking lot. We have lots of water bottles on site. Bathrooms are not operational. Anyone is welcome. I’m not “starting the clock” on membership until the gym is fully open. These are just opportunities for folks to get together and start moving again. Please RSVP if you plan on coming. I won’t run the classes if there isn’t a demand yet.
I’ve included two WODs below. The “parking lot” WOD is what we’ll be doing at Pisgah. The “No Equipment” WOD is something you can do anywhere.
Wednesday Parking Lot WOD
Warm-Up:
2 sets, not for time, of:
2 minutes of jogging
Quad pulls/Duck Walk/Shoulders
6-8 air squats, 2 seconds descent and 2 seconds pause in the bottom position
10 thrusters, empty barbell or PVC
Skill Work (10 min):
Clean and Snatch Warm-Up Practice (PVC and empty barbell)
Strength (Superset):
3 RFQ
Single Arm Dumbbell Shoulder Press x24 @2111
Use the heaviest weight you can for each set. Rest as needed between sets. 3 Sets of 8-12 reps per arm.
15 Alternating Dumbbell Box Step-ups, pick load, pick height
Movement Demos
WOD:
3 rounds for time of:
30 Air Squats
10 L/10 R Single Arm Dumbbell Thrusters, 50/35 lbs
Athlete Instructions
Goals
10:00 or less
“No Equipment” WOD
Complete as many rounds as possible in 8 mins of:
10 Air Squats
5 Burpees
Movement Demos
Tuesday, October 8
Pray as though everything depended on God. Work as though everything depended on you.
Gym Update:
Power is on at Pisgah!
12 people responded to the restart survey so far that said you’re ready to get back to training and working out. So am I.
Right now, I’m planning on offering 7:30AM and 5:30PM classes this Wednesday. These will be in the parking lot, limited equipment (dumbbells, med balls, benches, rowers, bikes, runs, etc.). Anything we use will have been wiped down with disinfectant. We should be able to have music. It won’t be quite the same, but it will be something. RSVP on Zen Planner just like before.
We’ll see how these go and decide if we want to keep going and at what frequency. I’ll also be able to decide soon what “open gym” looks like for folks who want to come in during non-class hours and train outside the space. Stay tuned for details.
I’ve put a hold on everyone’s membership from 9/27-11/1, unless you’ve specifically told me to keep your membership active. If we are still closed on 11/1, I’ll extend it. If we happen to open before 11/1, I’ll restart everyone then.
If you were billed in these 9 days since the storm and before I put the hold on, you can either:
Do nothing. You will have a credit sitting in your account for when we re-open. You will not have been charged for access we’re not using during this recovery time.
Email me (ben@pisgahfitness.com) for a refund. When we restart, you’ll be billed per usual.
Tuesday “No Equipment” WOD
5 rounds for quality of:
10 L/10 R Single Leg Romanian Deadlifts
25 Hollow Rocks (Scale to Sit-Ups)
5 Broad Jumps
Side Plank Hold, 30 secs L and 30 secs R
Movement Demos
Monday, October 7
The soul becomes dyed with the color of its thoughts.
Gym Update:
We had an awesome workday on Saturday and got a lot done. Humbled and grateful to have support from friends at Beer City CrossFit and Underground Fitness. Members from CrossFit Murphy showed up and dropped off a ton of water for us as well. CrossFit has an amazing sense of community that never ceases to impress me. I’m looking forward to when we can return some of this generosity to other gym communities.
All of the rubber flooring was rolled up and removed.
The concrete floor was squeegied (sp?) and shoveled. Waiting on water for pressure washing.
Rig was unbolted and moved to allow for floors to be pulled.
Cut trees and brush moved to road
Grass cut and weed eating
leaves and front parking lot blown off
What’s left to do?
Haven’t started on bathrooms.
Equipment has to be cleaned
Concrete floor pressure-washed
Replace rubber flooring or clean dirty floors and reset.
Re-bolt rigs to floor
As of yesterday, we still didn’t have power at Pisgah. We all know water will be many weeks away.
Restart?
Ok, looking ahead, it will help me to get a temperature check on where you are as members in wanting to get something going at the gym, or not. I’ve set up a very short Google Form to collect your opinion. Can you knock this out ASAP?
We will be closed to on-site training until I can analyze the responses from the survey (probably at least Monday and Tuesday). If folks are itching to come back, we’ll make a plan. If not, we’ll push another week or two and go from there.
Your Accounts
I’ve yet to go through and freeze memberships for the time the gym is, and has been, closed. I am going to do that, it’s just lengthy as I have to do each member’s account individually.
Some of you have asked to continue to be billed as normal. This is incredibly generous and helpful. Thank you!
Others, I’ll place a hold on ASAP and will lift the hold when we’re back to normal.
If you’ve been billed in the last couple weeks, I can keep that payment as a credit for when we’re back open or I can refund you. I’ll reach out and see what your preference is.
Monday “No Equipment” WOD
Each for time:
Run: 6x 400 m (or cover as much distance as you can in 2:00)
Rest as needed between efforts.
Saturday, October 5
If you want others to be happy, practice compassion. If you want to be happy, practice compassion.
Gym Update:
Workday #1: Saturday, October 5. Approximately 10am.
Plan for the session:
Get items off the floor so we can clean floor when water and power are available.
Clean and then roll up mats to one side so we can access as much of the concrete floor as possible once we can clean it. Mats will have to be rolled outside for cleaning after we get water access (I’m trying to see if we can get insurance to just replace the floors. I doubt they will, but I’m trying.).
Remove bolts that secure the rig to the floor so we can pick up and move the rigs and remove the mats underneath them to clean the floor.
Clean up as much as we can outside in terms of grass, trees, brush, limbs, leaves.
Equipment needs:
flat shovels
leaf blowers
battery powered drills
socket sets
chainsaws and handsaws
weed eaters, lawnmower
boots, gloves, clothes you don’t mind getting dirty
water, snacks
bandana or mask if worried about breathing dust. River is/was potentially toxic with garbage and sewage.
Saturday “No Equipment” WOD
WOD:
3 rounds, each round for time, of:
Burpee Broad Jump, 60 m (or approximately 30 burpee broad jumps)
Rest 3 mins between each round.
Friday, October 4
The secret to happiness is freedom... And the secret to freedom is courage.
Gym Update:
Tentative workday #1: Saturday, October 5. Approximately 10am. Assuming we can access the space, I’ll be down there on Saturday. If you’re interested in helping, all we can really work on without power and water include:
Squeegie-ing floors (we have some squeegees on site)
shoveling mud and rocks off the floor and parking lot (we have some shovels, may want to bring one. Flat head shovels are much better)
Blowing off parking lots and indoor space (we have two battery-powered blowers)
Roll up floors (you’ll need gloves, clothes that you don’t mind getting dirty)
Detach rig from floor (need battery powere- drills and socket sets)
Tree and brush work in parking lot (chainsaws, handsaws, etc)
Lawn work/landscaping (cut grass, weed eat, mulch, trim bushes)
If you come, please know the floor is very slippery and muddy. You WILL get filthy dirty if you’re in there.
I don’t expect ANYONE to show. I know we all have immense clean-up work at home and in our neighborhoods and businesses. I also know most of us still lack power and water. The gym will be fine and we’re not rushing to re-open. I’ve had a couple people ask of about when the first opportunity will be to start on the space, so this is it.
Friday “No Equipment” WOD
WOD:
For quality:
50 4-count Flutter Kicks
50 Pushups
50 Walking Lunge
Plank Hold, 3 mins
Athlete Instructions
Plank Hold- accumulate max total time in a 3:00 window.
Movement Demos
Thursday, October 3
Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.
Gym Update:
Tentative workday #1: Saturday, October 5. Approximately 10am. Assuming we can access the space, I’ll be down there on Saturday. If you’re interested in helping, all we can really work on without power and water include:
Squeegie-ing floors (we have some squeegees on site)
shoveling mud and rocks off the floor and parking lot (we have some shovels, may want to bring one)
Blowing off parking lots and indoor space (we have two battery-powered blowers)
Roll up floors (you’ll need gloves, clothes that you don’t mind getting dirty)
Detach rig from floor (need battery powered drills and socket sets)
Tree and brush work in parking lot (chainsaws, handsaws, etc)
If you come, please know the floor is very slippery and muddy. You WILL get filthy dirty if you’re in there. Also, there is a smell, so you may want to bring a bandana or mask if that bothers you.
I don’t expect ANYONE to show. I know we all have immense clean-up work at home and in our neighborhoods and businesses. I also know most of us still lack power and water. The gym will be fine and we’re not rushing to re-open. I’ve had a couple people ask about when the first opportunity will be to start on the space, so this is it.
Hang in. One step in front of the other. We keep going.
“No Equipment” WOD
WOD:
Complete as many rounds as possible in 15 mins of:
10 Pike Handstand Push-ups (scale to pushups)
10 Bench Dips
Wednesday, October 2
Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.
Gym Update:
Classes cancelled until at least Saturday. We may have an opportunity to get some limited work started on Saturday at the space. I’m thinking around 10am. Tentative. I’ll confirm on Friday!
Programming:
I’m going to start adding some optional accessory work that you may be able to do at home. Some of it may require equipment (such as the farmer carries or turkish get-ups below), so you may have to be creative. Options such as the handstand holds and carries may be something you can work on against a wall at home or nearby. Obviously, be super careful with all of this. These are just options to keep us working and developing and moving forward.
My mom always drilled into me that “life is 10% what happens to us, and 90% how we respond to it.” There may be time over these next weeks to slow down and focus on our well-being, whether that be mindfulness, mobility and stretching, or something as simple as getting better at pushups. Whatever it is, I’m challenging all of us to identify opportunities to turn negatives into positives, and keep pushing our minds and bodies to be better than yesterday.
“No Equipment” WOD
Warm-Up:
AMRAP 8’
40 seconds of jogging or rowing
10 m high knees
10 m butt kicks
5 broad jumps
WOD:
For distance: Run: 1x 45 mins
Athlete Instructions
Recommend low intensity.
Optional Accessory Work 1
For quality: 30 Turkish Get-ups, pick load
Athlete Instructions
Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.
Movement Demos
Optional Accessory Work 2
For quality: Handstand Practice, 4 mins
Athlete Instructions
Handstand Holds and/or Walking
Accumulate 2-4 minutes open floor or against a wall, or practice handstand walking.
Movement Demos
Optional Accessory Work 3
3 rounds for quality of: Farmer Carry, pick load, 100 ft
Athlete Instructions
3 carries with a heavy load. Increase distance as needed if the load is too light.
Movement Demos
Cool Down & Stretching
Cool down for 5-15 minutes by casually walking or jogging, then stretch.
Frog Stretch Hold
1-2 minutes.
Calves & Foam Rolling
Tuesday, October 1
Every day, across our state, we see grit and resilience.
Tuesday “No Equipment” WOD
Warm-Up:
3-5 minutes of easy jogging
-then-
2-3 rounds, not for time, of:
20 seconds of lateral lunges
10 steps of walking lunges
10 sit-ups
:45 Shoulder rotations
WOD:
4 rounds for time of:
Run, 400 m (or about 2:00-2:30 of run time)
50 Air Squats (scale to 30-50)
40 Sit-ups (scale to 20-40)
Movement Demos
Monday, September 30
At various points, in big ways and small, we get knocked down. If we stay down, grit loses. If we get up, grit prevails. - Angela Duckworth
Without access to the gym space, I'll be sending WODs that require no equipment. Just find a safe space and get after it.
Warm-Up:
3 Rounds, not for time, of:
1 minute of easy jogging (try to increase the pace each round)
30 seconds of jumping jacks
8 glute bridge
8 air squats
8 step-ups and step-downs (find something to step up to and down from, or just go lunges here)
WOD:
3 rounds for time of:
Run, 400 m (or about 2:00-2:30 of running, aggressive but sustainable pace)
40 Glute Bridges
15 Tuck Jumps
Movement Demos
Saturday, September 28
I dwell in possibility.
Community WOD
Every 4 mins for 40 mins do:
Run, 400 m (Scale to a distance that takes you approx. 2:00 or less)
6 Devils Press (or 10 Burpees)
10 Pull-Ups/Ring Rows/Bent Over Rows
Individual: As written
Partner Version:
Every 4 mins for 40 mins do:
Run, 400 m
10 Devils Press (or 15 Burpees)
In remaining time:
Max number of pull-ups/ring rows/bent over rows
Friday, September 27
In the sweetness of friendship let there be laughter, and sharing of pleasures. For in the dew of little things the heart finds its morning and is refreshed.
Warm-up
2 Rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
20 seconds of banded marching
10 hip & back extensions
20 seconds of foam rolling your lats and low-back
-then-
2-3 Rounds, not for time, with an empty barbell, of:
3-5 deadlifts, starting from mid-shin
3-5 hang power cleans, starting from just above the knees
3-5 front squats (2 seconds pause in the bottom position)
3-5 squat cleans, starting from mid-shin
(NTE 10:00)
Strength/Skill
(After WOD, in time remaining)
3 RFQ (Superset)
Single Leg Dumbbell Deadlift 3x12
3x24
Athlete Instructions
3-4 sets of 8-12 reps per leg.
WOD
5 Squat Clean, pick load
Every 5 mins for 25 mins.
Athlete Instructions
Goals
55% - 70% 1RM
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Straddle Stretch
Hold 1-2 minutes.
Thursday, September 26
There are no strangers here; Only friends you haven't yet met.
2 minutes of easy biking, jogging or rowing (approximately 50% of your effort)
10 seconds of tuck hold position
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups or Ring Rows
10 Push-ups (or knee push-ups)
(NTE 10:00)
Strength/Skill
(After WOD, if time)
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Movement Demos
Strict Chin-ups 4x12
Athlete Instructions
Pull-ups, strict, palms facing you (supinated grip)(or ring rows or band if needed).
3-4 sets of 8-12 reps (break up sets as needed).
Movement Demos
WOD
5 rounds for quality of:
Air Bike, 1200 m
10 Bench Press, pick load
1 Legless Rope Climb, 15 ft (Rope Climb using clamps, 3 Rope Lowers)
Athlete Instructions
Other Equipment Conversions
Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower.
Goals
This workout should be completed not for time.
Approx time: 28:00-30:00
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Straddle Stretch
Hold 1-2 minutes.
Wednesday, September 25
My friends are my estate.
Warm-up
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing (easy pace)
10 steps of walking lunges
8 air squats (Squat Therapy style) (see video below)
30 seconds of rowing (preferably) or running or biking: try to increase the pace every 10 seconds
60 seconds of rest
(NTE 10:00)
Strength/Skill
(Before WOD)
Back Squat 2-2-2
Use the heaviest weight you can for each set.
(After WOD)
For quality:
10 Double Kettlebell Push Press, pick load
Double Kettlebell Overhead Carry/Waiter Walk, pick load, 20 m (one floor length)
9 Kettlebell Push Press, pick load
Double Kettlebell Overhead Carry, pick load, 20 m
8 Kettlebell Push Press, pick load
Double Kettlebell Overhead Carry, pick load, 20 m
(and so on, down to 1 double KB push press and one 20m carry)
Athlete Instructions
Use the same weight for both exercises. The goal is to break the complex into as few sets as possible: choose the weight accordingly. Use a pair of kettlebells or dumbbells.
WOD
Individual Version:
3 rounds, each round for time, of:
35 Thrusters, 45/35 lbs
Row, 500/350 m
Rest 5 mins between each round.
Partner Version
6 rounds for time of:
35 Thrusters, 45/35 lbs
Row, 500/350 m
Athlete Instructions
Complete in teams of 2, alternating rounds.
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Tuesday, September 24
The most I can do for my friend is simply be his friend.
Warm-up
3 mins of easy jogging, biking, or rowing
-- then --
2 rounds, not for time, of:
10 m high knees
10 m butt kicks
20-30 seconds of banded steps forward and backward
6 steps, walking lunges
6 lateral lunges (3 per side)
100 m run (increase acceleration each time)
60 secs of rest
(NTE 10:00)
Strength/Skill
5:00 of Skill work: Kipping Toe to Bar (Watch this)
For quality:
20 Strict Toes-to-bars (scale to kipping, then strict or kipping knee to elbow/knee raise)
Plank Hold, 1:30
16 Strict Toes-to-bars
Plank Hold, 1:30
14 Strict Toes-to-bars
Plank Hold, 1:30
Athlete Instructions
Movement Demos
WOD
Tabata Box Jumps, pick height
The Tabata interval is 2 mins of work followed
by 2 mins of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Finisher (in/if time remaining)::
4-6 untimed Post Runs. 90% effort. Walk down. Rest as needed before next run.
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, September 23
If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away.
Warm-up
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20-30 seconds of jumping jacks or single-unders
5-7 Squat Jumps
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
1 x Burgener Warm Up with empty bar (45/35) (see video below)
(NTE 10:00)
Strength/Skill
3 RFQ (Superset)
10 Low Ring Muscle-ups (use as little leg as possible)
Then choose one of the following:
3 sets of 12-15 reps
Or:
Slow and controlled movement, weighted if you want.
WOD
9 rounds for time of:
3 Power Snatches, 135/95 lbs
6 Pull-ups
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
Saturday, September 21
All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.
5 Rounds for Time (40:00 Cap):
Individual Version:
400m Sandbag Run/ Carry (if no sandbags left, can run w/ weight vest, med ball, bumper plate)
20 Burpees
20 Plate Ground to Overhead (45/35)
20 DB Overhead Walking Lunge Steps (50/35)
Partner (any split):
400m Sandbag Carry (both athletes run together. One athlete must carry the sandbag or object. Teams can switch carrying the object anytime during the runs.)
30 Burpees
30 Plate Ground to Overhead (45/35)
30 DB Overhead Walking Lunge Steps (50/35)
Friday, September 20
If you tell the truth, you don't have to remember anything.
Warm-up
2 Rounds, not for time, of:
2 minutes of jogging, biking or rowing
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
10 Abmat sit-ups or Hollow rocks
5-10 Push-ups, knee push-ups or elevated push-ups
10-20 Second Handstand Hold against wall, or with feet on a box in plank/pike position
(NTE 10:00)
Strength/Skill
(After WOD, if time, optional)
Dumbbell Pull Over 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
8 rounds for quality of:
Run, 400 m
L-Sit, 15 secs
7 Pull-ups
7 Strict Handstand Push-ups
Athlete Instructions
L-Sit, 15 secs / 15 Hanging Knee Raise
Strict Handstand Push-ups / Shoulder Press
Pull-ups- any style.
Shoulder press you choose load. Approximately 50% of 1RM is a good guide.
Movement Demos
Scaled Version:
3 rounds for quality of:
Walk/Jog/Run, 4 mins
30 Hanging Knee Raise
15 Pull-Up/Ring Rows
15 Shoulder Press, pick load
Strength B (can be done instead of WOD)
Same as WOD. Sub 2:00 (if doing Rx version) or 4:00 (scaled version) of heavy sled drags (walking with sled behind you) or pushes (sled in front) for the runs. Rest as needed during the 2:00 or 4:00.
Cool Down
Cobra Stretch - abs
1-2 minutes
Pec stretch, laying on side.
1-2 minutes per side.
Thursday, September 19
We cannot solve our problems with the same thinking we used when we created them.
Warm-up
2 mins of running, biking, or rowing
-then-
2 rounds (not for time) of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style- see video below)
10 hip and back extensions
10 glute bridges (empty/light barbell)
30 secs of lateral banded steps
(NTE 10:00)
Strength/Skill
Back Squat 8-8-8-8
Use the heaviest weight you can for each set.
Athlete Instructions
Goals
75% 1RM or higher
Movement Demos
Then, 3 RFQ of:
Double Kettlebell Reverse Lunge x20
Athlete Instructions
10 reps/leg.
Farmer Carry, pick load, 100 ft
Athlete Instructions
3 carries with a heavy load.
Increase distance as needed if the load is too light.
WOD
For time:
30 AbMat Sit-ups
Superman Hold, 45 secs
25 AbMat Sit-ups
Superman Hold, 45 secs
20 AbMat Sit-ups
Superman Hold, 45 secs
15 AbMat Sit-ups
Superman Hold, 45 secs
10 AbMat Sit-ups
Superman Hold, 45 secs
5 AbMat Sit-ups
Superman Hold, 45 secs
Athlete Instructions
For time, or not.
Movement Demos
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Wrist/Forearms
Wall Stretch
Hamstrings
Wednesday, September 18
Discipline is the bridge between goals and accomplishment.
Warm-up
1 minute of easy jogging, biking or rowing
6-8 hip & back extensions
10 deadlifts, empty bar
4 walking push-ups or inchworm push-ups (see video below)
1 minute of easy jogging, biking or rowing
6-8 hip & back extensions
10 deadlifts, empty bar
6 down-ups
1 minute of easy jogging, biking or rowing
6-8 hip & back extensions
10 deadlifts, empty bar
8 burpees
1 minute of easy jogging, biking or rowing
(NTE 10:00)
Strength/Skill
Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Strict Ring Dips 4x15
Athlete Instructions
3-4 sets of 5-15 reps.
Feel free to do more than 15 reps per set, trying to not exceed your 80% max.
Use a band if necessary.
WOD
5 rounds for time of:
5 Deadlifts, 275/185 lbs (Scale to 60% 1RM)
10 Burpees
Athlete Instructions
For time, or not.
Goals
10:00 or less
Movement Demos
Strength B (can be done instead of WOD)
5x5 Deadlift @ 60%
5x6 Lateral Bounding
Cool Down
Foam Roller, Back, lats, etc
Chest & Pec, hands behind
Hold 1-2 minutes.
Tuesday, September 17
What happens is not as important as how you react to what happens.
Schedule Update: Starting this week, we're combining the afternoon 4:30pm and 5:30pm classes into one 5:30pm class on Mon and Wed. We're keeping the Fri afternoon class at 4:30pm for now.
Warm-up
2 rounds (not for time) of:
2 mins of easy jogging, biking, or rowing
8 Samson lunge
8 squats (squat therapy style- see video below)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
(NTE 10:00)
Strength/Skill
(After WOD)
Athlete Instructions
3-4 sets of 8-12 reps per arm.
For quality:
10-20 Wall Walk
Athlete Instructions
Not for time. Slow & controlled.
WOD
Death By Thruster
With a continuously running clock perform:
1 Thruster, 95/65 lbs in the first 1 min
2 Thrusters, 95/65 lbs in the second 1 min
3 Thrusters, 95/65 lbs in the third 1 min
...
Continuing this for as long as you are able.
Athlete Instructions
Rest 5 mins before part 2.
Death By Pull-up/Ring Row
With a continuously running clock perform:
1 Pull-up in the first 1 min
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
...
Continuing this for as long as you are able.
Movement Demos
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.