May 16, 2019

 

a) WARM UP:

  • Row for 2 Minutes
  • 20 Banded pull aparts
  • 20 Ring Rows
  • 20 Beat Swings
  • 20 kneeling thoracic spine openers
b) SKILL:

  • 10 Minutes to work on ring muscle ups and transitions

Rx+: Every 90s for 6 Rounds:

  • 1 Strict Muscle up
  • 2 Kipping muscle ups
c) Specific warm up

  • Build to power clean weight
  • 10 wall balls

WOD

5 rounds of 2 minute AMRAP:

  • 3 unbroken power cleans (185/125)
  • 5 Wall balls to 9/10’ target (20/14)

Rest 1 minute between efforts

*This is about bar cycling. if you drop the bar with the 3 power cleans you have to restart that round. SCALE AS PER YOUR COACH.

Posted in WOD