Mobility
Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension – Part 3
Warm-up
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
1:00 left-legged Couch Stretch
1:00 right-legged Couch Stretch
Fitness Level Substitution: Downward Dog Knee Push-ups
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
Fitness Level Substitution: Downward Dog Knee Push-ups
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
10 Overhead Squats (PVC Pipe or just the Barbell)
Fitness Level Substitution: Air Squats with hands in the air.
Skills / Strength
Perform this section 5 minutes AFTER the WOD today.
3 Sets (2:00 Rest)
10 Strict Presses and 5 Push Presses
Perform 3 sets resting 2 minutes between each set. Each set consists on 10 strict presses and, without putting the bar down or resting, 5 push presses. You limiting factor will be the 10 strict presses. Try and add weight each round.
WOD
For Time
30 Overhead Squats (Men: 95lb / Women: 65lb / Beginner: 35lb)
Fitness Level Substitution: Front Squats
Equipment Substitution: Kipping Bar Muscle-up
Fitness Level Substitution:
1 X Kipping Chest-to-bar Pull-ups
Fitness Level Substitution: Kipping Pull-ups
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
AND
2 X Ring Dips
Fitness Level Substitution: Banded Ring Dips
Equipment Substitution: Narrow Push-ups
Fitness Level Substitution: Banded Narrow Push-ups
20 Overhead Squats (Men: 95lb / Women: 65lb / Beginner: 35lb)
5 Muscle-ups
Sorry if this one is confusing. It is simpler than it looks above. As fast as you can, do 30 overhead squats, then 7 muscle-ups, then 20 overhead squats, and then 5 muscle-ups. The substitute for 1 muscle-up is 1 chest-to-bar pull-up and 2 ring dips. Post you time and substitutions to comments.
Cool-down
2 Rounds Not for Time
Fitness Level Substitution: Downward Dog Knee Push-ups
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
10 Overhead Squats (PVC Pipe or just the Barbell)
Fitness Level Substitution: Air Squats with hands in the air.
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