WOD
Tuesday 05.22.2018
POSTED ON May 21, 2018
Tuesday | 05.22.2018
Warm Up:
:30 DB Hold Overhead
5/5 DB High Pull
:30 Mountain Climbers
5 Hang Squat Cleans
x3
Foundation:
A. Seated Single Arm Dumbell Press 4×10/10 @92-95% of 10RM; rest :45 between arms and 1min between sets.
*Seated on the floor with feet out in front of the athlete.
Metcon:
Level 1 (RX)
10 Squat Cleans 115/80
1 Rope Ascent
9 Squat Cleans 115/80
3 Bar Muscle-ups
8 Squat Cleans 115/80
1 Rope Ascent
7 Squat Cleans 115/80
3 Bar Muscle-ups
6 Squat Clean 115/80
1 Rope Ascent
5 Squat Clean 115/80
3 Bar Muscle-ups
5 Squat Clean 115/80
1 Rope Ascent
4 Squat Clean 115/80
3 Bar Muscle-ups
Level 2 (Intermediate)
10 Squat Cleans 95/65
1 Rope Ascent
9 Squat Cleans 95/65
3 Bar Muscle-ups or Jumping BMU
8 Squat Cleans 95/65
1 Rope Ascent
7 Squat Cleans 95/65
3 Bar Muscle-ups or Jumping BMU
6 Squat Clean 95/65
1 Rope Ascent
5 Squat Clean 95/65
3 Bar Muscle-ups or Jumping BMU
5 Squat Clean 95/65
1 Rope Ascent
4 Squat Clean 95/65
3 Bar Muscle-ups or Jumping BMU
Level 3 (Beginner)
10 Squat Cleans 75/55
4 Hanging Hip Taps
9 Squat Cleans 75/55
7 Jumping Chest 2 Bar
8 Squat Cleans 75/55
4 Hanging Hip Taps
7 Squat Cleans 75/55
7 Jumping Chest 2 Bar
6 Squat Clean 75/55
4 Hanging Hip Taps
5 Squat Clean 75/55
3 Jumping Chest 2 Bar
5 Squat Clean 75/55
4 Hanging Hip Taps
4 Squat Clean 75/55
7 Jumping Chest 2 Bar
