WOD 11/05/2021
A2: WARM UP = 7 Minute AMRAP of:
7 PVC Pass Throughs
7 Each SA DB Push Press (HBD)
7 Wall Facing Overhead Squats
7 Kip Swings
7 Scap Pull-ups
21 Single Unders
7 PVC Pass Throughs
7 Each SA DB Push Press (HBD)
7 Wall Facing Overhead Squats
7 Kip Swings
7 Scap Pull-ups
21 Single Unders
…
B1: Clean (5 Minutes WU)
…
B2: 2 RFQ of:
1-5 Bar Muscle-ups (or variations)
2 Single Arm DB Push Press
15 Double or Single Unders
1-5 Bar Muscle-ups (or variations)
2 Single Arm DB Push Press
15 Double or Single Unders
…
C1: Clean (Quickly Build To A Max)
Against A 4 Minute Clock, quickly build to a max without missing; Rest 2 Minutes Exactly before C2
C2: Bar Muscle-ups (Max Reps)
**Hand protection highly encouraged
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C3 – 8 Minute AMRAP of:
30 Double Unders
8 Left Arm DB Push Press (50/35#)
8 Right Arm DB Push Press
8 Lateral DB Burpees
…
Level 1= 8 Minute AMRAP of:
30 Double Unders/
6 Left Arm DB Push Press (50/35#)
6 Right Arm DB Push Press
6 Lateral DB Burpees
….
Level 2=
8 Minute AMRAP of:
30 Single Unders
5 Left Arm DB Push Press (35/20#)/
5 Right Arm DB Push Press
5 Lateral DB Burpees
30 Double Unders
8 Left Arm DB Push Press (50/35#)
8 Right Arm DB Push Press
8 Lateral DB Burpees
…
Level 1= 8 Minute AMRAP of:
30 Double Unders/
6 Left Arm DB Push Press (50/35#)
6 Right Arm DB Push Press
6 Lateral DB Burpees
….
Level 2=
8 Minute AMRAP of:
30 Single Unders
5 Left Arm DB Push Press (35/20#)/
5 Right Arm DB Push Press
5 Lateral DB Burpees
@90% Hard But Sustainable Pace
