THURSDAY WOD
WARM-UP
Foam roll behind armpits, chest, around scaps 1m each
– 15 Prone PVC Pass Throughs https://www.youtube.com/watch?v=T3z77GrYL24
– 30s each Reverse Plank Hold (on hands & elbows)
– On hands https://www.youtube.com/watch?v=_nrAHRu2D_g
– On elbows https://www.youtube.com/watch?v=ZNAxdJ6Bt00
SKILL
A1) 3×10 Low Amplitude Bar Kips
– https://www.youtube.com/watch?v=7s_o0FqbvKM
A2) 3×5 Low Bar Muscle Up Transitions
– https://www.youtube.com/watch?v=-CicWPal3EM
STRENGTH
Superset
B1: Bar Tuck Front Lever (3×15-20s)
https://www.youtube.com/watch?time_continue=18&v=9q6IzFriP2w
Scaled: Tuck Hang
https://www.youtube.com/watch?v=iY1ElDwQbZY
B2: Bar Support Hold (3×30-45s)
Level 2: Back Support Hold
https://www.youtube.com/watch?v=KDCr_lXDd64
(Instead of stall bars, perform with a bar in a rack)
C1: BB Straight Arm Pullover (3×10 climbing)
https://www.youtube.com/watch?v=A6CH9uwUsRg
C2: Box Dips (3×10)
https://www.youtube.com/watch?v=YZcEBYPetE4
Add difficulty by elevating feet and/or placing plates in your lap. Decrease difficulty by walking feet closer to your body.
RECOVERY
1m Assisted Skin The Cat Stretch
– https://www.youtube.com/watch?v=Zm2XVJH0VDU
1m Barbell Shoulder Flexion Stretch