Friday, May 25, 2018

“Quality is not an act, it is a habit.”  -Aristotle

052518 WOD

A. Warm-up: Coach’s choice

B. Every 2 Minutes for 10 Minutes

Clean Grip Overhead Squat x3

*Build over the course of the five sets or work to bring the hands in closer each set with light weight.*

(If you are unable to bring hands in you may keep them wide and if you are unable to overhead squat you can use a PVC, or practice wall squats)

C. For Time:

10 Bar Muscle-Ups (scale= 10 strict pull-ups + 10 strict dips)

20 Power Snatches (95/65)

30 Toes to Bar

40 Overhead Squats (95/65)

50 Burpees

150 Double Unders

*18 Minute Time Cap* (record total reps if you reach the cap)

For Time:

10 Ring-rows + 10 dips

20 Hang power snatch

25 leg raises

30 Overhead Squats or air squats

40 modified burpees

200 single-under

*18 Minute Time Cap* (record total reps if you reach the cap)