WOD – Sat, Feb 4
Warm-up
Deadlift (EMOM 7
Build to heavy single)
Build to heavy single)
WOD PREP
1 set:
3 deadlifts
3 hang power cleans
1 bar muscle-up
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 13:
8 deadlifts (105/155 lb)
5 hang power cleans (105/155 lb)
3 bar muscle-ups
INTERMEDIATE
AMRAP 13:
8 deadlifts (75/115 lb)
5 hang power cleans (75/115 lb)
3 burpee pull-ups
BEGINNER
AMRAP 13:
8 deadlifts (55/75 lb)
5 hang power cleans (55/75 lb)
3 jumping pull-ups
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
AMRAP 7:00:
50-ft farmers carry
10 DB Romanian deadlifts
50-ft DB overhead walk
10 DB bent over rows.
:30 deep lunge stretch, right
:30 deep lunge stretch, left
Bar Muscle Up
10 kip swings
3 kip swings + 3 big kips
3-5 kipping pull-ups or C2B pull-ups
2 x climbing pull-up drill Gradually arch harder and push away harder to pull deeper on the body every rep.
1-3 bar muscle-ups
Hang Power Clean
Hang clean pull .
Hang power clean
Deadlift
Warm up to work out weight