07.25.18


Warm Up
2 rounds

6/side Half Kneeling Single Arm Press
20sec Wall Facing Handstand Hold
15m Single Arm KB Bottoms Up Carry/arm
10 slow and controlled goblet squats
10 reps/ 5 each side wall deadbugs- https://www.instagram.com/p/BggkHSSjLTF/?taken-by=functional.bodybuilding
Rest as needed 

 

Primer: 

Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly 


wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington 

 

Barbell Warm Up
5 Good mornings
5 Back squats
5 Elbow rotations
5 Stiff-legged deadlifts
5 Push Press
5 Front squats

Rope Climb Drills
Rope Pull Ups:

https://www.instagram.com/p/BlIxy5ThW0V/?taken-by=cfgymnastics
The Descent:
https://www.instagram.com/p/BlLuacXF1Ea/?taken-by=cfgymnastics
Rope Climb or Legless rope climb progressions

https://www.instagram.com/p/BlCrKY6nUcE/?taken-by=cfgymnastics

WOD
For Time- weight is 95/65

21 OHS + 1 rope climb
21 Thrusters + 1 rope climb
15 OHS + 1 rope climb
15 Thrusters + 1 rope climb
9 OHS + 1 rope climb
9 Thrusters + 1 rope climb