Monday 11/14

Warm Up
4 Rounds
1:00 Machine of choice
10 Step Ups

Every round, increase pace
Then proceed to complete the workout specific warmup

:15 Skill/Review
EMOM 3 Minutes
2-4 Pull Ups
:30 Hollow Hold
Right into
EMOM 3 Minutes
2-4 Chest to Bar Pull Ups
:30 Hollow Hold

Right into
EMOM 3 Minutes
1-2 Bar Muscle Ups
:30 Hollow Hold

:35 WOD

Gymnastics Retest

For Time
10 Pull Ups
20 S-DB Step Ups 50s/35s to 24/20-inch box
15 Pull Ups
20 S-DB Step Ups
20 Pull Ups
20 S-DB Step Ups
10 C2B Pull Ups
20 S-DB Step Ups
15 C2B Pull Ups
20 S-DB Step Ups
20 C2B Pull Ups
20 S-DB Step Ups
10 BMU
20 S-DB Step Ups
15 BMU
20 S-DB Step Ups
20 BMU

Time Cap 15 Min

Target Score: Improve from Test Week (Week of 10/3). If this is the first time, goal

is to get into the second section of the workout (middle difficulty gymnastics)

Scaling:

– Gymnastics: Use the same as last time. If this is the first time we recommend:

Beginner: Jumping Pull Ups —> Ring Rows —> Pull Ups (kipping or strict);

Intermediate: Ring Rows —> Chin Over Bar Pull Ups —> Chest to Bar Pull Ups

Coach Focus: We recommend setting the stage for your athletes before starting

and reminding them that not every workout they will do will be “finish-able”, and

that is exactly the case with today’s test. We are looking for athletes to get as far

as they can in 15 minutes, with the goal of exceeding their performance from the

week of 10/3.