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11.10.17

10
Nov

11.10.17

Warm Up
300m row or bike
20 DUs
10 front squats -empty bar
5 push press- empty bar
then..
30 Second Side Plank (left)
30 Second Shoulder circles in the plank position
30 Second Side Plank (right)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Kettlebell Windmill x 5 reps each side – two hands on the KB as you swing it around your waist

Clean Warm Up: empty barbell
5 clean grip RDLs
5 clean high pulls
5 muscle cleans
5 front squats
5 clean grip push press
5 tall cleans
5 hang power cleans
5 cleans below the knee

 

WOD
Teams of 2
Complete 2000m row
1 person rows, 1 person completes one round of:

3 Muscle ups
4 Squat cleans 135/95
4 Jerks 135/95

After each round partners switch until the 2K row is complete

Intermediate
3 C2B pulls + 3 ring dips
4 Squat cleans 115/75
4 Jerks 115/75

Scaled
6 Ring rows
4 Squat cleans 95/65
4 Jerks 95/65

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