2.8.20 Saturday

February 8, 2020

 

 

Mobility:

Folders in bin + correctives! :)

SB: Pecs, Infra

2x15e Band Tricep Ext, Facepull, Bicep Curl

 

Would you rather have one real get out of jail free card or a key that opens any door?

 

3 Rounds

250m Row

25y ea Suitcase Carry 

15 Ring Row 

 

Skill: Rope Climb Skill 

3 Rounds:

Seated J-hook hold x 3

High Box Jump x 5 (30/24)

Hollow to Tuck up x 10

     -try bringing knees close to elbows, shoulders off ground

     -hollow is the recovery position

 

Modifications: 

J-hook hold -->20 std band pull downs

Box jump (24/20) or 5 each leg step up

 

EMOM x 10

Min 1: 1 Rope Climb

Min 2: 8 Kipping K2E

 

Progression:

2 rope climbs

 

Modifications:

Seated rope pulls x 3

K2E ->knee raise ->laying leg raise

 

WOD: “Tippy Toes”

4 RFT (12 min cap)

500 m row

Toe to KB (15)

Push up (10)

 

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