Day 

 

Schedule:

5:30am-Dixy

7:00am master’s new you challenge-Patrick  ***Sirius athletes who wish to use the gym during this hour: please be welcoming and inviting to our new athletes and please stay out of the way of the class

12:00pm-KC

4:30pm-Dan

5:30pm-Dan

6:30pm master’s new you challenge-Patrick  ***same as above

7:00pm-Franco

Workout of the day,

I) Bar Muscle-Up progressions: Coach rx’d, and different coaches will prioritize different elements of the movement. Everything is fair game (Shoulder mobility, Core work, Kipping practice, jumping bar muscle-ups, banded bar muscle-ups etc.)

II) 10 rounds for time

  • 10 alternating dumbbell snatches (50,35)
  • 3 bar muscle-ups/6 c2b pull-ups/9 Kipping pull-ups ***additional scaling would be jumping bar muscle-ups, jumping c2b, and jumping chin over bar pull-ups, keep the numbers matched to their rxd counterparts.

Intentions: This WOD pairs a unilaterally loaded weightlifting movement with a hanging gymnastics movement. View the 3 different choices of the hanging pull-up exercises as WOD 1,2, and 3. Pick one and perform throughout the whole workout. When recording scores on the board, note the athlete +w1,2, or 3 + whether the athlete rxd the hanging gymnastics movement (and the db load) + the time. Time intentions will vary based on the hanging movement choice. Rather than a specific intention, we will go with an across the board 20 minute CAP. Some advanced athletes may do the WOD in under 10 min. Pick the best version for you.

CategoryDaily WOD, WOD Blog
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