OVERVIEW
Today’s WOD is one from the open in 2015. The 14 minute amrap consists of muscle ups, wall balls and double unders. The scales for this workout will be feet on ground ring muscle ups, lighter wall balls and single unders. We can also substitute chest to bar pull ups for muscle ups. This one is going to be a heavy breather because we are combining gymnastic movements along with high volume wall balls. Technique will be hard to hold onto in this one, so focus on good technique, breathing patterns and breaking movements up into smaller sets to achieve the rep total. Get the heart rate up and blood flowing during warm up!!
WARMUP
Mobility
Calf mash on roller
Spiderman cycle x5 per side
Banded good mornings x 20 reps
Banded squats x 15 reps
Banded Presses x 10 reps
Activation - 3 rounds
30 seconds of single unders and mix double unders in as well
1 minute rowing or bike
10 ring rows
5 Med ball cleans
WOD
Open 15.3
Amrap 14
7 muscle-ups
50 wall ball shots 14/20 lb
100 double unders
COOL DOWN
Banded lat stretch x60s per side
Shoulder wall stretch x60s per side
Calf stretch x60s per side
Comments