Public Whiteboard

Auto Scroll Page

Components

"M.O.A.B."

Settings

Workout

FRIDAY 4.9.21

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren't able to make them. When a class if full and you don't cancel, it could prevent someone who wants that time spot from coming in. Thank you.

1: Metcon (No Measure)

Gymnastics Pull Stamina
10 Rounds Not For Time:
1000m AAB
5 Strict Pull-Ups

Stimulus
- Week 2 of 3 of our upper body pull progression.
- Looking to get in a good bit of strict pulling volume in this piece.
- While unbroken pull-up sets aren't necessary, we do want to shoot for no more than 2 sets per round.
- If we do not have 10+ unbroken strict pull-ups when fresh, let's reduce the volume a bit.

Movement Prep
SHOULDER WARM-UP:
20 Banded Pull Aparts
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups

MC: "M.O.A.B." (Time)

3 Rounds for Time:
5 Bar Muscle-Ups
10 Bar Facing Burpees
15 Deadlifts 225 / 155 lb
20 Wallballs 20 / 14 lb

Stimulus
- Conditioning Category: Threshold
- Looking for a weight we feel confident we could cycle 15+ deadlifts unbroken when fresh.
- If you cannot complete 5+ bar muscle ups unbroken when fresh, let's reduce the reps slightly or modify (see substitutions below).

EC: Metcon (No Measure)

EXTRA CREDIT:
Midline
5 Rounds For Quality:
20 Banded Dead Bugs
20 Hollow Rocks

Stimulus
- Looking to finish out the day with working the midline. This may also help mitigate potential tension in the low back from "M.O.A.B."

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, April 09, 2021

Male Clients