Workout of the day – Friday January 27th
Warm up
6 min to cycle through:
10 alternating plank extensions
10 alternating groiners
10 lunges with torso twists
10 kipping swings
Gymnastics skills
10 min alternating EMOM:
XX toes to bars or hanging knee raises
15 straight arm PVC banded lat pull downs
Note: Start your toes to bars you know you can hit UB, then decrease the set by 1 every interval. So if you start at 10, then round 2 will be 9 UB toes-to-bars, 3rd round with 8, ending on the 5th round at 6. The first set should be challenging.
Open-style WOD
Open 17.2 ish
12 min AMRAP:
2 rounds of:
16 alternating double Dumbbell Front Rack Walking Lunge 50/35 lbs
16 Toes-to-bars
8 Dumbbell Power Cleans, 50/35 lbs
— then —
2 rounds of:
16 alternating double Dumbbell Front Rack Walking Lunge 50/35 lbs
16 Bar Muscle-ups
8 Dumbbell Power Cleans, 50/35 lbs …
Continue alternating between Toes-to-bars and Bar Muscle-ups every 2 rounds.
17.2 scaled ish
Use 35/20 lbs dumbbells, hanging knee raises instead of T2B, and pullups instead of bar muscle ups
Accessory strength
8 min to perform 2 rounds of:
10 single leg KB RDL per side
45 sec paloff press hold per side
EVF360
Part A
10 min alternating EMOM:
XX toes to bars or hanging knee raises
15 straight arm PVC banded lat pull downs
Note: Start your toes to bars you know you can hit UB, then decrease the set by 1 every interval. So if you start at 10, then round 2 will be 9 UB toes-to-bars, 3rd round with 8, ending on the 5th round at 6. The first set should be challenging.
Part B
Open 17.2 ish
12 min AMRAP:
2 rounds of:
16 alternating double Dumbbell Front Rack Walking Lunge 50/35 lbs
16 Toes-to-bars
8 Dumbbell Power Cleans, 50/35 lbs
— then —
2 rounds of:
16 alternating double Dumbbell Front Rack Walking Lunge 50/35 lbs
16 Bar Muscle-ups
8 Dumbbell Power Cleans, 50/35 lbs …
Continue alternating between Toes-to-bars and Bar Muscle-ups every 2 rounds.
17.2 scaled ish
Use 35/20 lbs dumbbells, hanging knee raises instead of T2B, and pullups instead of bar muscle ups
Part C
8 min to perform 2 rounds of:
10 single leg KB RDL per side
45 sec paloff press hold per side
2023 01 26