WOD - Wednesday 2020-12-23

OVERVIEW

Today’s WOD has 2 parts: strength/skill, followed by a benchmark WOD. The first half of class will be spent amassing 60 pull-ups and 60 dips (or variations of each) in any rep scheme you choose. For those with plenty of pull-up acumen, we’ll turn the focus to muscle-ups or muscle-up variations. We’ll finish with Annie, a descending ladder of double unders and sit-ups.


WARM-UP

Mobility/Activation

  • Lat roll

  • Arm circles

  • Scap push-ups

  • Scap ring rows

Warmup

  • 3 Rounds

  • Ring rows @2111 x 5

  • Push-ups @2111 x 5

  • Hollow hold x 20s

  • Before Annie:

  • 5 min jump rope warm-up

WOD

Strength/Skill:

60 Pull-ups & 60 Dips

Or 30 Muscle-ups


MIDLINE

Annie

50-40-30-20-10 reps each

Double unders

Sit-ups


COOL DOWN

Lat stretch

Calf stretch


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