Nov 21, 2018

 

a) WARM UP:

  • Barbell warmup (x2)
  • Clean Grip
  • Jump and Shrug
  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Jerks
  • 5 Thrusters
b) STRENGTH/CONDITIONING:

EMOM 8 Minutes:

  • 8 Wallballs (20/14–>10/9’ target)
  • 5 Push Jerks

(Performance: 6 WB, 85/55

Rx: 115/85)

c) WOD:

On a 10 Minute Clock

9-7-5:

  • Squat Clean
  • Ring muscle Up
    **Cap at 10 Minutes**

(Perf: 135/95, box dips-pullups

Rx: 185/125, ring muscle ups

Rx+: 225/155, ring muscle ups)

REST 2 MINUTES

At the 12 minute mark

21-15-9

  • Squat Clean
  • Chest To Bar
    **Cap at 10 Minutes**

(Perf: 75/55, banded C2B

Rx: 115/85, C2B

Rx+: 135/95, C2B)

 

d) Extra:

On the following

  • 30 Calories (AIRBIKE)
    rest 3 minutes
  • 20 Calories (ROWER)
    Rest 2 Minutes
  • 10 Calories (SKI ERG)
    Rest 4 Minutes
    Repeat
Posted in WOD