WOD 12/01/2021
B1: Warm Up – For Quality-
5 Scap Pull Up
5 Deadlift (45/36/15#/PVC)
5 Hang Muscle Clean (BTK)
5 Kipping Swing
5 Hang Power Clean
5 Front Squat
5/3 Kipping Pull Up
5 Hang Power Clean
5 Scap Pull Up
5 Deadlift (45/36/15#/PVC)
5 Hang Muscle Clean (BTK)
5 Kipping Swing
5 Hang Power Clean
5 Front Squat
5/3 Kipping Pull Up
5 Hang Power Clean
…
B2:8 Minutes To Warm Up:
Weighted Pull Up
Hang Power Clean
Weighted Pull Up
Hang Power Clean
..
B3: EMOM X 10 Minutes of-
Minute 1= 2 Hang Power Clean (HBD)
Minute 2= 3 Weighted Pull Ups (HBD)
Minute 1= 2 Hang Power Clean (HBD)
Minute 2= 3 Weighted Pull Ups (HBD)
**For Weighted Pull Up, use a DB or KB between your feet
EMOM 10 Building or sets across with smooth controlled tempos; Rest remainder of each minute
For Weighted Pull Up, scale to strict un-weighted Pull Up as needed.
EMOM 10 Building or sets across with smooth controlled tempos; Rest remainder of each minute
For Weighted Pull Up, scale to strict un-weighted Pull Up as needed.
..
C: 21/18/15/12/9/6/3 RFT of:
Pull Ups
Hang power cleans (95/65#)
..
Level 1= 14/12/10/8/6/4/2 RFT of:
Pull Ups/
Hang power cleans (95/65#)
..
Level 2= 21/18/15/12/9/6/3 RFT of:
Jumping Pull Ups/
Hang power cleans (45/35#)
Pull Ups
Hang power cleans (95/65#)
..
Level 1= 14/12/10/8/6/4/2 RFT of:
Pull Ups/
Hang power cleans (95/65#)
..
Level 2= 21/18/15/12/9/6/3 RFT of:
Jumping Pull Ups/
Hang power cleans (45/35#)
..
D:2 RFQ of:
:60 Seconds Each Foam Roll Lats
:60 Seconds Each Couch Stretch
:60 Seconds Each Foam Roll Lats
:60 Seconds Each Couch Stretch
@ Easy pace, focus on slowing down your heart rate and breathing
