Monday, 15 November WOD

Warm-up

  • 1:00 Bike –then– 2 Rounds
    • 0:30 HS Hold
    • 10 Air Squats
    • 0:30 Lat Stretch
    • 10 Kip Swings
    • 5 Ring Rows
  • –then– 1:00 Run/Row
  • Barbell Warm Up:
    • 3 High Hang Power Snatches
    • 3 Hang Power Snatches
    • 3 Low Hang Power Snatches
    • 3 High Hang Squat Snatches
    • 3 Hang Squat Snatches
    • 3 Low Hang Squat Snatches

STRENGTH

  • Snatch 1×3 at 70% 1RM
  • Snatch 1×3 at 75% 1RM
  • Snatch 1×2 at 80% 1RM
  • Snatch 1×2 at 80% 1RM
  • Snatch 1×2 at 80% 1RM
  • Rest 1:30 between sets.

METCON

  • 3 rounds for time of:
    • 10 Muscle-ups
    • 20 Toes-to-bars
    • 30/24 Row Calories
    • Rest 3 mins

Rest 3 mins OR go 1:1 with a partner. Scaling Options: Scale to a good set of muscle ups that you can do in 2 sets! If you don’t have ring muscle ups perform 10 Pull Ups + 10 Push Ups instead of muscle ups. If you have a bar but not a ring you could work on 10 high kip swings getting the rings to your hips. Scale TTB to knee to elbows or v-ups. Time Cap: 25 mins

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