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

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)
Tags: