A very happy belated birthday goes out to Cory Thibert! He has waited almost 2 weeks for his birthday workout. Stupid 15.3! This one looks like a goody and should be a blast. We know Cory loves it! Cory has been with us a few years now and continues to grow into one heck of a competitor. His gymnastics are some of the best in the gym and when his strength catches up, man is he going to be scary good. Cory is a big part of P.C. not only as an athlete but also as a coach and family member of Greg Smiley’s. Here’s hoping you had an awesome birthday buddy. Enjoy!
WARM UP:
3 Rounds
50 Single Unders
10 Pass Through’s
10 OHS
10 Good Mornings
Then:
Shoulder & Hip Mobility
SKILL:
3 Rounds (At a walking pace)
30 Sec. Bar / Ring Hollow Hold
5 Strict Ring Dips (Adv. Weighted)
5 Strict Pull Ups (Adv. 3-5 Strict Muscle Ups)
5 Ice Cream Makers (Beg. = Ring Swings)
LIFT:
EMOM 10
Snatch Complex
1st Pull + 3 sec. Pause + High Hang Snatch + OHS
(Rest the remainder of the minute)
*Start around 45% 1RM and work to a heavy single for the day.
**Focus on proper positioning.
WOD:
“THIBERT”
For Time
30 Muscle Ups
*8 Min. Cap
**Sub. Muscle Ups for 30 Strict Pull Ups and 30 Strict Ring Dips Accordingly.
Rest 2 Min.
AMRAP 5
OHS (135/95) (115/75) (95/65) (75/55)
*Sub. OHS for Back Squat Accordingly
POST WOD:
Shoulder & Hip Mobility
