WOD
Monday 03.12.2018
POSTED ON March 11, 2018
Monday | 03.12.2018
Warm Up:
:15 ring support hold
10 ring swings
:30 barbell hold over head
:30 crab extension rock back
5 hang power clean push jerk
x3-4 sets
Skill:
A. Ring Muscle Up
RX: EMOM 6min 1-3 ring muscle ups
Intermediate: Feet eleveated strict ring muscle ups 4 sets
3-6
Beginner: Strict low ring muscle up transition 4 sets of 3-6
Partner Metcon:
RX
“Double Grace with a twist”
60 Clean and Jerks 135/95
For Time
*Each time an athlete decides to switch they must
perform 6 lateral bar facing burpees before they start to
work. It also starts with 6 lateral burpees.
Intermediate
“Double Grace with a twist”
60 Clean and Jerks 115/85
For Time
*Each time an athlete decides to switch they must
perform 6 lateral bar facing burpees before they start to
work. It also starts with 6 lateral burpees.
Beginner
“Double Grace with a twist”
60 Clean and Jerks 95/75
For Time
*Each time an athlete decides to switch they must
perform 6 lateral bar facing burpees before they start to
work. It also starts with 6 lateral burpees.
