How are the :90 of DU’s coming along. Even if you aren’t a pro, it is a good opportunity to practice. Who knows, maybe this is the :90 you need to start stringing them together.
Warm-up
Spend 2 minutes in Z1
Then 2 to 3 rounds
:20 active bar hang
:20 hollow hold
:20 HS hold
Mobility
Shoulders and wrists
Strength
10 min EMOM
Evens – HS walking and its progressions
Odds – 1 rope climb
Fun gymnastic day…
Rope climb scaling options
1. Rope on the rig (3 pull-ups using footwork)
2. Knotted rope
3. Half rope climb
4. 3 T2B + 3 pull-ups
HS walk scaling options
1. Bear crawl
2. HS holds on the wall or piked on a box
3. Shoulder taps on the wall or piked on a box
4. Walking while piked on a box.
5. Wall walks
6. Rx HS walks
WOD
“Ghost Protocol”
Teams of 3
30 min AMRAP
Min 1 – row for calories
Min 2 – bike for calories
Min 3 – rest
This can be pushed as hard as you want, or be used as a more active recovery day. Grab a group that has the same intentions and get after this one, or don’t. Up to you and your team.
