THURSDAY WOD
WARM-UP
Foam roll behind armpits, chest, around scaps
15 Supine Weighted PVC Pass Throughs (https://www.youtube.com/watch?v=PmzbBbfUAHE)
15 each Crab Position Reach Overs (https://www.youtube.com/watch?v=zTw_eZGWmzw)
SKILL
A1) 3×5 Hips to Bar Kips
– https://www.youtube.com/watch?v=ObtovY6AQso
Scaling from low bar
– https://www.youtube.com/watch?v=mMZMk7S2oTw
A2) 3×6 Low Bar Muscle Up Transitions
– https://www.youtube.com/watch?v=-CicWPal3EM
W1: 3×5
W2: 3×6
STRENGTH
Superset
B1: Bar Tuck Front Lever (3×20-30s)
W1: 15-20s
W2: 20-30s
https://www.youtube.com/watch?time_continue=18&v=9q6IzFriP2w
Scaled: Tuck Hang
https://www.youtube.com/watch?v=iY1ElDwQbZY
B2: Bar Support Hold (3×45-60s)
W1: 30-45s
W2: 45-60s
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 (heavier than last week))
https://www.youtube.com/watch?v=A6CH9uwUsRg
C2: Box Dips (3×10 (higher/heavier than last week))
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
5 reps each Shoulder Mobility Circuit