Sunday WOD 141216

Part I: Gymnastics Warmup

Specific Drills For Perfect Pull-ups

*Hollow-Snap/Arch Snap Drills w/PVC

*Spotting the Bar Drill w/PVC

*Hip Extension Drills

Part II:   Warm-up to Thruster Weight or Practice Technique w/ Coach (10 Mins)

Part III:  20 Min Partner AMRAP

BIG DOGS 

(Looking to Compete in the Next Team Series)

20 Thrusters 135/95

20 Barf (Lateral Burpees Depending on Class Size)

20 C2B Pull-ups

PACK 

(The Majority, Scale Up According To Strengths and Dial Down to Perfect Weaknesses)

Scale Thrusters by Any Weight 115/75, 95/65, 75/55  

(May Scale to Dumbells)

Barf remain Barf

Scale C2B to Kipping Pull-ups

PUPS 

(Fresh out of On-Ramp, Looking to Refine Technique)

20 Dumbell Thrusters (Any Weight)

20 Burpees to a Plate

20 Ring Rows

SOLO  (Recoving From An Injury, Or Just Starting)

20 Minute EMOM

Min 1:  5 - 7 Barbell or DB Thrusters

Min 2:  5 - 7 BARF

Min 3:  3 - 5 Strict Pull-ups OR Dual Ring Rows

Min 4: Rest