Friday - Green eggs and ham

Paula Jager
Thursday, March 16, 2023 - 21:00

Warmup 

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 sets:
1:00 Assault Bike 
5 Front Squats (empty bar)
5 Shoulder Press (empty bar)
5 Scap Pull Ups
5 Ring Rows (1 sec pause at the top)
 

WOD 

Freedom (RX'd)

16:00 AMRAP
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (45/35)
10 Strict Pull-Ups
(KG conv: Thrusters 20/15)

Skills and Drills 

 Ring Muscle-up Progression

Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -

Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -

Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
- rest 1 minute between sets -
 

Mobility 

1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)