07.28.18

COMPARE to 5/23/17

Warmup
Run 400m
15 Med Ball Cleans 15 Jump Squats Run 200m
12 Wall Balls
12 Push-ups

Mobility
Barbell Smash Quads and Calves
Psoas Release with Lax ball or Peanut
Lax Ball and/or Peanut Smash Erectors

Skill
Review Kipping. Discuss common faults seen in performing kips.

Then, kipping progression/warmup.
1 min of Hollow Hold Roll to Superman Hold
Then 1 Min Of Kip Swing to Hollow Arch
Then 1 Min Of Kip Swing to Hollow Knee Pull
Then 1 Min of Floor Kips

Strength
15 min To work on Kipping/Pull-ups OR
Perform 4-5 rounds of the following under a 15 min cap. Rest as needed:

Every OTHER minute for 10 minutes

Performance
1 Strict Ring Muscle Up 3 Strict Ring Dips
10 Second L Sit 1 Muscle Up
5 Toes through rings (Perform Unbroken)

Lifestyle
5 Strict Pull-ups
8 Push-ups
5 Second L Sit
2 L Sit Pull-ups
5 Toes to Bar

Fitness
5 Ring Rows
5 Pull-ups
10 Second Plank
5 Jumping Pull-ups
5 Hanging Knee Raises

Metcon

Lurong Summer Challenge WOD 2

With an 8 min Running Clock:

2 minutes of Deadlifts
P-275/175, L-185/115, F-95/65

1 minute Rest

2 minutes of Back Squats (bar taken from a rack)
P-228/145, L-135/85, F-45/35

1 minute Rest

2 minutes of Shoulder to Overhead (bar taken from the floor)
P-185/115, L-95/65, F-45/35