WOD

Monday, February 10th

02/09/2020

WARMUP: 

 

2 ROUNDS:

 

10 Alt. Shoulder Taps in High Plank

 

10 Alt. Groiners

 

10 Scap Pull-Ups

 

then

 

3 ROUNDS:

 

5 Up-Downs

 

5 Inchworms w/ a Push-Up

 

5 Kip Swings

 

then

 

2 ROUNDS w/ empty bar:

 

8 RDLs

 

8 Hang Muscle Cleans

 

8 Alt. Elbow Punches

 

8 Hang Power Cleans

 

 

 

Skill Prep: 

 

PC Prep

 

MU Prep: False Grip Ring Row/Pull to Chest; Pull & Turnover to bottom of dip; Banded transitions; Jumping MU

 

 

 

STRENGTH/SKILL WORK:

 

ON A 10:00 RUNNING CLOCK:

 

Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

 

(No Measure)

 

 

 

Clean Warmup: warmup to heaviest weight in the workout 10min

 

 

 

WORKOUT: "UPPERCUT"

 

ON A 12:00 RUNNING CLOCK:

 

20 Ring Muscle-Ups 

 

Then in the remaining time:

 

2 ROUNDS: 

 

7 Power Cleans (135/95)(95/65)

 

7 Lateral Burpees Over Bar

 

into...

 

2 ROUNDS:

 

5 Power Cleans (155/105)(115/75)

 

7 Lateral Burpees Over Bar

 

into...

 

AMRAP in remaining time of:  

 

3 Power Cleans (185/125)(135/95)

 

7 Lateral Burpees Over Bar

 

(Score is Rounds + Reps)