August 10, 2017

A. Warm Up
400 meter run followed by mobility,

slow and controlled:
Lunge/ Dab and Twist x 10
Side lunges x 10
Inch worms x 10

3 rounds of:
10 EB thrusters
10 Scap pulls
10 calorie row

Review gymnastic movements for the day and scaling options.
Do warm up progressions for each before starting the clock.

Scoring: Not Scored

B. 2 minute AMRAP of Double-Unders and Rope Climbs
As Many Reps as possible in 2 minutes:

1. 60 Double-Unders
2. Max Rope Climbs 12 feet

Coach's Notes:
No jumping to start the rope climb
Rest 1 minute

C. 2 minute AMRAP of Double-Unders and Muscle-Ups
As Many Reps as possible in 2 minutes:

1. 60 Double-Unders
2. Max Muscle-Ups

Coach's Notes:
scaling - no muscle up? scale to 1 chest to bar + 1 HRPU (narrow hand position) no chest to bar? burpee pull up max (set height so you can jump to top of bar)
rest 1 minute

D. 2 minute AMRAP of Double-Unders and Rope Climbs
As Many Reps as possible in 2 minutes:

1. 60 Double-Unders
2. Max Rope Climbs 12 feet

Coach's Notes:
No jumping to start the rope climb
rest 1 minute

E. 2 minute AMRAP of Double-Unders and Muscle-Ups
​As Many Reps as possible in 2 minutes:

1. 60 Double-Unders
2. Max Muscle-Ups

Coach's Notes:
scaling - no muscle up? scale to 1 chest to bar + 1 HRPU (narrow hand position) no chest to bar? burpee pull up max (set height so you can jump to top of bar)
rest 1 minute

E. Rounds for Reps of Wall Ball Shots, Barbell Sumo Deadlift High Pulls, Box Jumps, and more

​Fight Gone Bad!
For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:

1. Wall Ball Shots @ 20/14 lbs
2. Barbell Sumo Deadlift High Pull @ 75/55 lbs
3. Box Jump 20 inches
4. Push Press @ 75/55 lbs
5. Calories of Rowing

Rest 1 minute between each round