Friday, 9 July WOD


3 Rounds 15 Cal Bike 15 Kip Swings 10 KB Deadlifts 10 Scap Pull Ups *Round 2 go to strict pull ups **Round 3 go to Kipping Pull Ups

Strength/Skill: Deadlift

  • 10-10-10-10-10
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Work Up each set . Start pretty light and work up to a heavy set of 10 reps unbroken! Rest as needed bt sets.

Metcon: For time

  • 30 Row Calories
  • 30 Pull-ups
  • 30 Deadlifts, pick load
  • 20 Row Calories
  • 20 Chest-to-bar Pull-ups
  • 20 Power Cleans, pick load
  • 10 Row Calories
  • 10 Bar Muscle-ups
  • 10 Shoulder-to-Overheads, pick load

Pick the same weight for all 3 barbell movements; RX is 185lbs. Scaling Options: Scale barbell weight to something you can move well, sets of 5 on the deadlift, singles on the PC and sets of 3-5 on the STOH. Scaling Progression for the gymnastics could be: Knee to elbows or TTB then Pull Ups then C2B.


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