11/30/2018

Encinitas – Group Class

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Warm-up

(10 min CAP)

Row 400/300m

5 Inverted Burpee

5 Wall Wlak Up

30 Second Side Plank (left)

10 Scapular Push-Up

30 Second Side Plank (right)

20 Second Supinated-Grip Hang from Pull-Up Bar

5 Close Grip Supinated Pull Up

10 Banded Y Out

10 Banded Shoulder Press

2-3 min mobility

Strength

Warm up for 5 min then complete the following:

ADV

Three sets not for time:

3-5 Strict Ring Muscle up

50-Foot Handstand Walk

Strict Handstand Push-Ups x Max Reps

Rest as needed

INT plus (do not choose this if you plan to do them in the WOD go to ADV)

Three sets not for time:

5 Kipping Bar Muscle up (work on linking multiple in a row)

25-Foot Handstand Walk

Kipping Handstand Push-Ups x Max Reps

Rest as needed

INT

Three sets not for time:

8 Strict Chest to Bar or 8 Strict Chin over Bar

30 sec wall facing HS HOLD with shoulder taps

Kipping or Piked HS Push up x 8 Reps

Rest as needed

Beg

Three sets not for time:

3 negative Pull up + 5 banded strict pull up

30 sec wall facing HS HOLD

Piked HS Push up x 8 Reps

Rest as needed

Core/ Stability

Can be completed before or after the WOD depending on time:

3 CYCLES

Overhead Weighted Sit Ups x 15 reps

1 min Weighted Plank

Metcon

Metcon (Time)

800/640 Meter Row

30 Thrusters 75/55

30 Chest to Bar

30 Thrusters

800/640 Meter Row

Rx+15 Bar Muscle-ups