Friday, 13 August WOD

Fundamentals Class Tomorrow at 0900 – Please Arrive 15 minutes prior to start time.

Warm-up

  • “Rowling” Get to 100m Rowling for 4 rounds
    • Round 1) 10 Kip Swings
    • Round 2) 10 Single Leg KB Deadlifts (each leg)(light kb)
    • Round 3) 10 Light KB Hang Clean + Strict Press (5 each arm)
    • Round 4) 5 Strict Ring Pull Ups *If you go over the 100m rowling do the same reps penalty burpees

Strength

  • Deadlift 3×3 at 90% 1RM
  • Rest 2 mins between sets.

Good reps at a high percentage today.

METCON

  • For time:
    • 16 Box Jump Overs
    • 8 Alternating Single Arm Dumbbell Hang Clean & Jerks, 70/50 lbs
    • 2 Muscle-ups
    • 16 Box Jump Overs
    • 8 Alternating Single Arm Dumbbell Hang Clean & Jerks, 70/50 lbs
    • 4 Muscle-ups
    • 16 Box Jump Overs
    • 8 Alternating Single Arm Dumbbell Hang Clean & Jerks, 70/50 lbs
    • 6 Muscle-ups
    • 16 Box Jump Overs
    • 8 Alternating Single Arm Dumbbell Hang Clean & Jerks, 70/50 lbs
    • 8 Muscle-ups
    • 16 Box Jump Overs
    • 8 Alternating Single Arm Dumbbell Hang Clean & Jerks, 70/50 lbs
    • 10 Muscle-ups

Scaling Options: Single Arm C&Js should be heavy but UNBROKEN. If you can do muscle ups but that is too much volume, pick a number you can stay consistent with, maybe 2/3. If needed also sub with bar muscle ups instead of rings. Additionally scale to double the reps C2B or Pull Ups if you are not doing muscle ups.

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