Monday 10/24/16 - One arm at a time

October 23, 2016

 

 

 

 

 

MAIN WOD

 

M-1: 8 Minutes @ Easy Pace:

25’ Inchworm

25’ Samson Stretch

15 Hollow Rocks

8 KB cleans/side

 

M-2: 5 Sets, Not For Time:
6-8 Weighted Pullups
6-8 Weighted Strict Ring Dips
Max Effort Toes-to-Bar Hold

 

Note: reps do not need to be performed unbroken, but should be submaximal (don’t go to failure)

 

Scaling options:

 

Weighted pull ups > Strict Pull ups > Strict Banded Pull ups > Self-assisted box pull ups

Weighted dips > Dips (modify depth) > Ring Push ups > Box Dips

ME T2B Hold > 1 Candlestick negative

 

M-3: 5 Rounds For Time:
10 Kettlebell Cleans, 55/35. left arm
10 Kettlebell Cleans, 55/35, right arm
10 Burpee Box Jumps, 24"/20"

 

Time Cap: 12:00

 

L2

5 Rounds For Time:
10 Kettlebell Cleans, 45-35/25-15 left arm
10 Kettlebell Cleans, 45-35/25-15 right arm
10 Burpee Box Jumps or step ups

 

L1

5 Rounds For Time:
10 Kettlebell Russian Swings, 25/18 left arm
10 Kettlebell Russian Swings, 25/18 right arm
10 Burpee Box Jumps or step ups

 

 

M-4: Post-WOD

Chest & shoulder mobility

 

Level 1 Fitness

 

F-1: EMOM 12

1 Hang Power Snatch + 3 Overhead squats

 

F-2: For time

50 Calories on Bike or Rower

4 Push ups every minute on the minute

(start with push ups)

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