WOD for 5.14.18
Mobility
Warm-up
Squat Mobility 2.1
Calf Foam Roll x 1 min ea. side
Dorsiflexion Matrix x 1 min ea. side
Goblet Squats w/Toe Lift Off x 20 reps each side
Calf Foam Roll x 1 min ea. side
Dorsiflexion Matrix x 1 min ea. side
Goblet Squats w/Toe Lift Off x 20 reps each side
Metcon (AMRAP – Reps)
AMRAP x 20
200m Run
1 Bar Muscle-Up
200m Run
2 Bar Muscle-Ups
200m Run
3 Bar Muscle-Ups
200m Run
4 Bar Muscle-Ups
…etc
200m Run
1 Bar Muscle-Up
200m Run
2 Bar Muscle-Ups
200m Run
3 Bar Muscle-Ups
200m Run
4 Bar Muscle-Ups
…etc
Score is the total number of completed bar muscle-ups
Metcon (AMRAP – Reps)
AMRAP x 20
200m Run
2 Chest Touching Bar Pull-Ups
200m Run
4 Chest Touching Bar Pull-Ups
200m Run
6 Bar Muscle-Ups
200m Run
8 Chest Touching Bar Pull-Ups
…etc
200m Run
2 Chest Touching Bar Pull-Ups
200m Run
4 Chest Touching Bar Pull-Ups
200m Run
6 Bar Muscle-Ups
200m Run
8 Chest Touching Bar Pull-Ups
…etc
Score is the total number of completed chest touching bar pull-ups
Metcon (AMRAP – Reps)
Fitness
AMRAP x 20
200m Run
2 Pull-Ups/Ring Rows
200m Run
4 Pull-Ups/Ring Rows
200m Run
6 Pull-Ups/Ring Rows
200m Run
8 Pull-Ups/Ring Rows
…etc
AMRAP x 20
200m Run
2 Pull-Ups/Ring Rows
200m Run
4 Pull-Ups/Ring Rows
200m Run
6 Pull-Ups/Ring Rows
200m Run
8 Pull-Ups/Ring Rows
…etc
Score is total number of pull-ups.
There are some of you who count bad reps where your chest gets "close" to the bar. Those don’t count. If someone told you otherwise they lied to you. If you don’t know no you know.