Dec 5, 2018

 

a) WARM UP:

2 Rounds

  • 10 Dowel Pass throughs
  • 10 Scap Retractions
  • 10 Beat Swings
  • 10 Scap Pushups
b)STRENGTH/SKILL:

Every minute for 10 minutes (alternating):

  • 1) 4-5 Kipping or butterfly pullups
  • 2) 6 heavy Dumbbell Bent over rows 6 Second pause on last rep

(Rx+: 3 Butterfly Pullups + 2 Butterfly Chest to bar + 1 Bar Muscle Up (no Drop))

c) WOD PREP:

  • 5 Beat Swings
  • 5 Toes To Bar
  • 5 Chest To Bar
  • 6 Alt Dumbbell Snatch

WOD:

6 Rounds for Time:

  • 10 Toes to bar
  • 10 Pull ups (ring row, C2B, 5x Bar MU_
  • 10 Alternating dumbbell snatches (50/35, 70/50)
d) Extra:

3 Superset

  • 8 -10 Tempo High Pull 2:2:0 with db
  • 8-10 Lateral Raises with db
Posted in WOD