OVERVIEW
Today’s WOD tests will challenge an athletes capacity. The toes-to-bar and ring dips attempts will test stamina and muscular endurance. The first set of each movement will be performed at a max effort. Allow 2 to 3 minutes rest between movements to be able to perform quality sets for the remaining sets. The broad jumps will test jumping power and capacity. The 2,000 meter row does not count towards our monthly challenge but this will allow you to challenge your pace and see how your capacity has increased over a longer period of time. We will modify toes-to-bar and ring dips if 10 reps cannot be completed on our first sets.
WARMUP
Mobility - 2 rounds
1 minute Jumping jacks
30 seconds dive bombers
30 seconds reverse plank hold
10 Air squats
Activation
TTB Prep
20 second bar hang
10 kip swings
5 kipping knee raises
3 TTB or straight leg raises
Ring Dip Prep
2 sets of 5 second ring support hold
3 slow eccentric ring dips
3 ring dips
Broad Jump prep
2 sets of 20 lateral jumps
3 broad jumps pausing in landing position - soft knee bend and absorb impact of landing
Row Prep
Row 250 meters and increase pace every 50 meters until 500 meters rowed
WOD
Make 3 attempts at each of the following
Max set of toes-to-bars
Max set of ring dips
Broad jump for distance
Then
2,000 meters rowed for time
COOL DOWN
1 minute pigeon stretch each side
1 minute foam roll back
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