WOD 09/25/2021
A1: 400M Group Run
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B1: Hang Power Clean + Front Squat + Lunge Left/Lunge Right – Build To A Max
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B2: Handstand Walk (5 Minutes Practice)
Warm up Handstand Walk and decide on appropriate progression.
Handstand Walk Progression=
Handstand Walk With A Spotter=
Handstand Walk Progression=
Handstand Walk With A Spotter=
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B3: Muscle-up Practice or Muscle Ups Progression
5 False Grip Ring Row To Armpit
5 False Grip Ring Row To Belly (Use Legs/Hips Up/Lean Back)
5 Leg Assisted False Grip Ring Row Through Muscle Up Transition (Head in front of the rings/Butt Back) To Bent Arm Support (Bottom of Dip)
5 Ring Dips or Leg Assisted Ring Dip
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5 False Grip Ring Row To Belly (Use Legs/Hips Up/Lean Back)
5 Leg Assisted False Grip Ring Row Through Muscle Up Transition (Head in front of the rings/Butt Back) To Bent Arm Support (Bottom of Dip)
5 Ring Dips or Leg Assisted Ring Dip
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C1: Metcon Prep – 2 RFQ of:
3-5 Box Jump Overs
5-10′ Handstand Walk
3-5 Each Alternating Barbell Front Racked Lunge
1-5 Ring Muscle Up
3-5 Hang Power Clean
3-5 Front Squat
3-5 Synchro Burpee
3-5 Box Jump Overs
5-10′ Handstand Walk
3-5 Each Alternating Barbell Front Racked Lunge
1-5 Ring Muscle Up
3-5 Hang Power Clean
3-5 Front Squat
3-5 Synchro Burpee
Use this time to decide Level, weights, scaling, strategy etc.
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C2: Partner WOD –
RX’d = For Time:
40 Box Jump Overs (30/24″)
200′ Handstand Walk
40 Front Racked Barbell Lunges (185/125#)
20 Ring Muscle Up
40 Hang Power Clean
20 Front Squat
40 Synchronized Burpees
RX’d = For Time:
40 Box Jump Overs (30/24″)
200′ Handstand Walk
40 Front Racked Barbell Lunges (185/125#)
20 Ring Muscle Up
40 Hang Power Clean
20 Front Squat
40 Synchronized Burpees
In teams of 2/Only 1 Partner Working at a time/Split work evenly between both partners/Score= total time to complete all reps/Can be done solo with half the reps.
