Friday, 20 August WOD

Warm-up

  • 2:00 Bike
  • 2 Rounds
    • 5 Inverted Rows
    • 10 Hollow Rocks
    • 10 Step Ups (5 each leg)
  • –then– 2 Rounds
    • 10 Single Arm Clean and Press (light) (5 each arm)
    • 10 Kip Swings + 5 Strict Pull Ups
    • 10 Box Jumps

METCON: PART I

  • For time:
    • 25 Sit-ups
    • 10 Alternating Single Arm Dumbbell Clean & Jerks, 70/50 lbs
    • 20 Sit-ups
    • 10 Alternating Single Arm Dumbbell Clean & Jerks, 70/50 lbs
    • 15 Sit-ups
    • 10 Alternating Single Arm Dumbbell Clean & Jerks, 70/50 lbs
    • 10 Sit-ups
    • 10 Alternating Single Arm Dumbbell Clean & Jerks, 70/50 lbs
    • 5 Sit-ups
    • 10 Alternating Single Arm Dumbbell Clean & Jerks, 70/50 lbs

Rest 5 mins before part 2…

  • For time:
    • 25 Chest-to-bar Pull-ups
    • 10 Box Jumps, 30/24 in
    • 20 Chest-to-bar Pull-ups
    • 10 Box Jumps, 30/24 in
    • 15 Chest-to-bar Pull-ups
    • 10 Box Jumps, 30/24 in
    • 10 Chest-to-bar Pull-ups
    • 10 Box Jumps, 30/24 in
    • 5 Chest-to-bar Pull-ups
    • 10 Box Jumps, 30/24 in

Box Jumps- these should be higher than usual if you can use even a higher box than 30/24” like 36/30”. Scaling Options: Scale the C2B pull ups to regular pull ups or 15-12-9-6-3 Strict Pull Ups with a band as needed. Box Jump should be higher than usual, challenge yourself on these today!

Make sure each workout does not take more than 15 minutes!

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