WEDNESDAY 9-30-15

Warm-up

  • OPT's Dynamic ROM Warmup

http://vimeo.com/68055023
-- Elbow Egg-beater
-- Shoulder Rolls
-- Single Arm Circles
-- Double (opposite) Arm Circles
-- Discus Rotation
-- Toe 'n' Reach
-- Lunge Rock 'n' Reach
-- Air Deadlift
-- Single leg RDL
-- Knee Circles
-- Hip Twist
-- Hip Pivot Step
-- Ankle Twists
-- Squat Bottoms
-- Squat Round & Rolls
-- Side Lunge/Cossack Squat
-- Single Leg Hip/Knee/Ankle
-- Some Air Squats & Lunges (variation)
-- Some more Arm circles
-- Side Bends
-- Wide stance Side bend (progressive)
-- Twist & Reach
-- Twist & Reach Pulses
-- Reaching Side Bend
-- Reach Back Twists
-- Hip Circles
-- Hip Hinging
-- Some more Air Squats

  • Warm-up

Animal flow Traveling
Forward Ape 10y
Backward Ape 10y
Right Ape 10y
Left Ape 10y

Metcon

This workout is for Kyle Darling, If you cannot perform bar muscle-ups sub 3 pull-ups AND 3 dips or Ring rows/Push-ups depending on your ability.  Scale weight as needed.

  • Oh My Darling! (AMRAP - Reps)

30min AMRAP

200m run
2 Bar Muscle-up
6 Alt Front Rack Lunges (135/95)
10 Deadlifts (135/95)
400m run
4 Bar muscle-up
12 Alt Front Rack Lunges
20 Deadlifts
800m run
8 Bar muscle-up
24 Alt Front Rack Lunges
40 Deadlifts

Count run as 1pt per 100m only complete runs count.  When you finish what is listed, start over again with the 200m run