Thursday, 30 January WOD

Warm-up: For quality:

  • 6 mins of:
    • Wall Facing Handstand Hold, 20 secs
    • 2 Strict Ring Muscle-ups
  • — then — 6 mins of:
    • 1 Strict Chest-to-bar
    • Pull-ups Handstand Walk, 15 ft
    • 2 Strict Chest-to-bar Pull-ups
    • Handstand Walk, 15 ft
    • 3 Strict Chest-to-bar Pull-ups
    • Handstand Walk, 15 ft
  • — then — 6 mins of:
    • 25 Double Unders
    • Ring L-Sit, 15 secs
    • 5 Tempo Ring Rows

Strength: Clean Pull

Tempo Clean Pull + Clean Pull

1-1-1-1-1-1

Metcon: Buy in Row followed by AMRAP

In 5 mins do:

  • Row, 700 m then in the remaining time, AMRAP of:
  • 7 Squat Cleans, 95/65 lbs
  • 25 Double Unders

Rest 2 minutes

In 5 mins do:

  • Row, 500 m then in the remaining time, AMRAP of:
  • 5 Squat Cleans, 115/85 lbs
  • 25 Double Unders

Rest 2 minutes

In 5 mins do:

  • Row, 300 m then in the remaining time, AMRAP of:
  • 3 Squat Cleans, 135/85 lbs
  • 25 Double Unders

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