10.25.2018 WOD

A. Mobility & Warm-up

B. Volume
10 minute alternating EMOM:

First minute: 40 second AMRAP of strict tempo pull-ups. Scale to jumping pull-up or ring rows – all options with 3 second descent.

Opposite minute: 20X2* tempo half kneeling single arm KB press (6 reps each arm).

*Starting from the top: 2 sec down. 0 second at the bottom, explode up, 2 second hold at the top

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???? Half Kneeling Single Arm KB Press ???? . ????️‍♂️ Single arm KB pressing is a great way to navigate thoracic spine restriction for athletes. If you have a tight T-Spine and can't press both arms overhead with a bar very well, this might be a great variation for you. . ⚖️ The Half Kneeling adds a level of instability at the hips that will require additional core engagement and thus make for a great total body training stimulus. . #functionalbodybuilding #kettlebell #kettlebellworkout #overhead #press #tspine #mobility #crossfit #positions #upperPUSH

A post shared by FunctionalBodybuilding (@functional.bodybuilding) on Sep 28, 2018 at 11:45am PDT

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????Honor The TEMPO???? . ????We are huge proponents of tempo resistance training. All of our programs from warm ups, to #awakentrainingseries, to FBB groups uses the concept of tempo to build strength, enhance positions, establish motor control, optimize mind muscles connection, and create specific metabolic effects from residence work. . ⚡️Top Down Exercises – 32X1 Examples 3 Seconds Down (Eccentric) 2 Seconds Pause (Bottom) X Fast Up (Concentric – as fast as you can with given load) 1 Second Pause (Top) . #functionalbodybuilding #awakentrainingseries #lookgoodmovewell #honorthetempo

A post shared by FunctionalBodybuilding (@functional.bodybuilding) on Oct 22, 2018 at 9:19am PDT

Wod: 10 minute AMRAP of:
30 Double-Unders
10 Handstand Push-Ups
3 Bar Muscle-Ups/5 Chest-To-Bar Pull-Ups

Finisher: Coach’s Choice