191120 - Quote of the Week

QOTD - Favorite Playlist?

WARM UP - 2 Rounds
10 Calories of Cardio
10 Anchored Step Overs
10 Ring Rows
10 Windmills

SKILL - Ring MU (if you can do strict pull ups)
EMOM 6:
Minute 1 - False Grip Ring to Chest Pull Ups
Minute 2 - Self Assisted Ring Muscle Up
(switch)

Building Pull Up Strength (can’t do strict pull ups)
EMOM 6:
Minute 1 - Bicep Curls
Minute 2 - Banded Pull Downs
(Switch)

COACH PREP -
10 Weight Assisted Pistols to warm up or pick weight/height for scaled
10 Banded Dips
10 Mountain Climbers

WOD -
A (Competitive)
Wear 20/14 weight vest for the WOD
Tabata Pistols
2 Min. REST (w/ 40 mountain climbers)
Tabata Dips
2 Min. REST (w/ 40 mountain climbers)

B (Performance)
Tabata Pistols
2 Min. REST (w/ 40 mountain climbers)
Tabata Dips
2 Min. REST (w/ 40 mountain climbers)

C (Health and Fitness)
Tabata Weighted Step Ups or High Step Downs
2 Min. REST (w/ 40 mountain climbers)
Tabata Banded Dips or Paralette Dips
2 Min. REST (w/ 40 mountain climbers)

SCORE = Lowest amount of pistols achieved added to lowest amount of dips achieved
GOAL OF THE WOD - Consistency is always a priority with tabatas! Don’t get 10 in round one but only 2 in the last round! Try to get 10 total! Seems low but that 5 per round for all of the rounds which can get tough since these movements get fatigued quickly!