Friday August 13, 2021

Warmup

2 Rounds:

100m Row

10/Arm Single Arm Russian KBS

5/Arm KB Clean

10 Ring Rows

5 Inchworm to Push-ups

Mobility

Thread the Needle :30/Arm

Pigeon Pose :30/Side

Skill/Strength

EMOM 9

Cleans (full or power)

Pullups or Bar Muscle Ups

1/2/3/4/5/4/3/2/1

The first minute is 1 of each.  Second minute is 2 of each.  Etc., up to 5 and then back down to 1.

Heaviest possible with good form. 

Pullups can be strict, chest to bar, regular, jumping, banded, or ring rows.  Choose the most challenging option that you can successfully perform.

WOD

750m row

35 pushups

15 hang power cleans

500m row

25 pushups

10 hang power cleans

250m row

15 pushups

5 hang power cleans

F:  box pushups; light or empty barbell hang power cleans

P1:  135/95

P2:  95/65

C:  155/105; hang squat cleans; 25 ring dips; 15 handstand pushups