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Don’t forget – our ‘Naughty or Nice’ Charity Workout is just under two weeks away.
Please show your support and come out for a great cause – do it for the kids!
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Mindset:
“Nothing works better than just improving your product.”
–Joel Spolsky, cofounder of Stack Overflow
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Nutrition:
Battling Type 1 Diabetes with Lifestyle Adjustments
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Movement:
A. MWOD:
Banded Lat Stretch – 30sec/side
B. Skill:
10-12min of Pull-Up/Bar Muscle-Up instruction & skill practice. Be sure to include:
-Hollow/arch practice
-Box Drill for kipping pull-ups/C2B/BMU (https://www.youtube.com/watch?v=Kf1h0Zp2sG4)
-Banded kipping pull-ups/C2B/BMU
-Hips to bar
-Kipping pull-ups/C2B/BMU
C. Metcon:
20min AMRAP:
Run 200m
30 Double Unders
3 Bar Muscle-Ups
*Double Under scale = 60 Single Unders
*Bar Muscle-Up scale = 6 C2B
*Compare to 9/27/17
Banded Lat Stretch – 30sec/side
B. Skill:
10-12min of Pull-Up/Bar Muscle-Up instruction & skill practice. Be sure to include:
-Hollow/arch practice
-Box Drill for kipping pull-ups/C2B/BMU (https://www.youtube.com/watch?v=Kf1h0Zp2sG4)
-Banded kipping pull-ups/C2B/BMU
-Hips to bar
-Kipping pull-ups/C2B/BMU
C. Metcon:
20min AMRAP:
Run 200m
30 Double Unders
3 Bar Muscle-Ups
*Double Under scale = 60 Single Unders
*Bar Muscle-Up scale = 6 C2B
*Compare to 9/27/17
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Post WOD Recovery:
Banded Lat Stretch – 1min/side
Calf Stretch – 1min/side
