WOD

Monday, December 31st

12/31/2018

WARMUP:

 

2 Rounds (cap at 7:00):

 

1:00 Bike (increasing intensity)

 

10 Step Back Lunges

 

10 Barbell Bent Over Rows (:02 pause at chest)

 

10 In-out Squats

 

10 Barbell Good Mornings

 

 

 

Barbell Progression:

 

7/7 Back Rack Elbow Punches

 

5+5 Clean Deadlifts + Squeeze/Shrug at Top

 

3+4 Tall Muscle Cleans

 

3+4 Tall Power Cleans

 

3+4 Hang Power Cleans

 

3+4 Power Cleans

 

 

 

Ring Dip Progression:

 

:15 Top of the Ring Hold

 

:15 Bottom of the Ring Hold

 

5-7 Jumping Ring Dip (from bottom)

 

5-7 Ring Dip Negatives

 

5 String Ring Dips or 5 Ring Dip Negatives

 

5 Kipping Ring Dips

 

 

 

WORKOUT:
FOR TIME:
"ELIZA-PLUS"
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up