Feb 16, 2017

 

a) WARM UP:

  • 2:00 Light Row, Bike, or Ski Erg

Then 2 rounds of:

  • 10 beat swings
  • 8 ring rows
  • 6 ring dips
  • 4 pull ups
  • 2 push ups

Get equipment ready for the wod and warm up the power clean and the ring muscle up and burpee pull up.

  • 5 shrugs
  • 5 muscle cleans
  • 5 elbow rotations
  • 5 power cleans
b) STRENGTH/SKILL:

Ascending Ladder for 7 Minutes:

  • 1 Hang Power Clean (205/135), 1 Ring Muscle Up
  • 2 Hang Power Cleans (205/135), 2 Ring Muscle Ups
  • 3 Hang Power Cleans (205/135), 3 Ring Muscle Ups
  • …….

Continue to add (1) repetition to each movement until the time cap is reached.

** scale for the muscle up is a burpee pull up

c) WOD:

15 min AMRAP:

  • 50 Double Unders
  • 10 Hang Power Cleans (165/105)
  • 20/15 Calorie Assault Bike (rower: 24/20 cals)
  • 10 KB swings (53/35)

 

d) ACCESSORY:

  • 10 mins conversational pace on rower
Posted in WOD