9-23-2016

CHALLENGE WOD

WARM UP:

Jog 1 Lap

1 RNFT
15 Air Squats
10 Pushup Plus
10 Pushups
10 Dead Bugs
10 Glute Bridges

1 Thoracic MOB and 1 Front Rack MOB

PART 1:

All athlete’s competing in the challenge MUST perform the Challenge
WOD with a Judge – Today will be done in 2 Heats.

3 Rounds for Time
10 Pullups
10 Thrusters
10 Lateral Burpees

You may opt to scale any combination of movements just be sure to
record exactly how you did the WOD and perform it exactly the same way
when retesting.

If you begin the workout for example with unassisted Pullups you can
not change to ring rows mid way thru because you are tired, so
consider how you choose to perform each of the movements.

Scaling Options

Pullups – If you are currently not kipping it will be very difficult
to finish all 30 reps strict with our without a band so consider the
following options:

– Unassisted Chin over Bar
– Purple Band Chin over Bar
– Ring Rows – use 1 Ring and line your body up so it is parallel to
the ground, knees bent, touch the ring to your chest.

Thrusters – These may be with a barbell or pair of dumbbells.
– 95/65
– 75/55
– 65/45
– Dumbbells 35/20 or 25/15

Lateral Burpees
– You may opt to step over the bar instead of jump – just note how you
opt to do it.
– If you are using a Pair of Dumbbells instead of a Barbell you will
do regular burpees.

PART 2: OPTIONAL CORE WORK IF TIME

3 Rounds NOT for time on your own:
10-15 Hollow Rocks
:20-:30 Side Plank
10-15 Supermans

or

Download Outlaw Barbell Cycle Week 11