Saturday, 23 April WOD

Warm-up

  • 3 Rounds
    • 1:00 Row
    • 10 Single Leg Kb Deadlifts (each side)
    • 10 Kip Swings
    • 10 KB Hang Cleans (light)
    • 5 Scap Pull Ups / Strict Pulls Ups / Kipping Pull Ups
    • 10 KB Strict Press (each arm)

PARTNER WOD!!!

  • Teams of 3 – For time:
    • 30 Power Snatches, 135/95 lbs
    • 30 Clean & Jerks, 135/95 lbs
    • 30 Ring Muscle-ups
    • 30 Clean & Jerks, 135/95 lbs
    • 30 Power Snatches, 135/95 lbs

Complete in teams of 3. Split reps as desired; suggest quick 5 touch and go reps.

Rest 1 min before part 2…

  • As many reps as possible in 3 mins of:
    • 1 set of Ring Muscle-ups

Complete in teams of 3. The score is the total number of muscle-up reps as a team.

QUALITY

  • 3 rounds for quality of:
    • 20 Alternating V-ups
    • 15 GHD Hip Extensions
    • 10 L/10 R Dumbbell Curls, pick load

Cash Out GHD Hip Extensions / 30 Superman Extensions Scaling Options: Scale to a barbell weight that is moderate/light these should be t&g reps or very quick singles. For the muscle ups scale to bar or sub 45 total pull ups.

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 )

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