July 4, 2017

 

a) WARM UP:

3 Rounds:

  • 5 burpees
  • 5 squats
  • 5 push ups
  • 5 ring rows

Finish with 150 unbroken single unders – 3 attempts

Then, grab a bar to warm up the clean by doing:

  • 5 Pulls from shin
  • 5 Front Squats
  • 5 Elbow Rotations from front rack
  • 5 Strict Presses
  • 5 Pulls
  • 5 Power Cleans from hang

 

b) WOD:

Part 1 – 4 min AMRAP:

  • 27 Calorie Row
  • 21 Power Cleans (135/95)
  • 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 2 – 4 min AMRAP:

  • 27 Calorie Row
  • 21 Power Cleans (115/80)
  • 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 3 – 4 min AMRAP:

  • 27 Calorie Row
  • 21 Power Cleans (95/65)
  • 15 Burpee Box Jump Overs (24/20)

 

c) STRENGTH/SKILL:

3 Sets, not for time:

  • 20 second Wall Facing Hold
  • 5 Strict Chest to Bar Pull-Ups (scale: hold chin above bar and lower as a negative OR reverse bar rows with 2 sec hold at top)

Rest 2:00 between rounds

Then,

Rest 1:00

  • 1 min AMRAP: Ring Muscle-Ups

Rest :30s

  • 30s AMRAP: Ring Muscle-Ups

 

d) ACCESSORY WORK:

5 Rounds:

  • 1:30 Light Bike or Row
  • 50% of Max Strict Handstand Pushups (scale: 5-10 negatives lowering down to floor)

 

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
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