Friday, 27 August WOD

Warm-up

  • 2:00 Row or Ski
  • 5 Inverted Rows
  • 10 Hollow Rocks
  • 5 Strict Press (light DB each side)
  • –then–
  • 2 Rounds
    • 10 Single Arm Clean and Press (light) (5 each arm)
    • 10 Kip Swings + 5 Strict Pull Ups
  • –then– Barbell Warm Up (empty BB) 2 Sets
    • 9 Deadlifts
    • 6 Hip Power Cleans
    • 3 Hang Power Cleans

Quality

  • 5 rounds for quality of:
    • 3 Hang Power Cleans, pick load
    • 3 Box Jumps
    • Rest 2 mins

Work up in weight each set, use a challenging but doable height for the box jumps.

METCON

  • Every 1 min for 10 mins do:
    • 3 Shoulder-to-Overheads, 185/125 lbs
    • 9 Chest-to-bar Pull-ups

This is a challenging emom, make sure you have at least 20 seconds of rest each minute so scale reps and load accordingly. Scaling Options: Scale the STOH weight in order to keep them unbroken. Scale to regular pull ups or Jumping Pull Ups if needed. I would not recommend a band for today’s workout since it takes a while to get in and out of the band. Make sure to keep the pull ups unbroken or no more than 1 quick break!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s