11.30.16 “Open WOD 14.4”

November 29, 2016

FITNESS & LIFESTYLE
WARM UP:
10 Minutes of Muscle Up Practice
or
Kipping/Butterfly practice

METCON
“Open WOD 14.4”
FOR TIME:
60-calorie row
50 toes-to-bars
40 wall-balls (20,14)
30 cleans (135,95)
20 muscle-ups

*Today we will have a 17 Minute cap instead of the AMRAP 14

*Substitute 20 Strict Pullups for 20 Muscle ups

EXTRA CREDIT
CORE
4×15 Side Plank Crunches each Side

ENDURANCE
4 Rounds
750 Row
or
600m Run
or
3 Minute Airdyne
Start a new Round on the 5 Minutes

SPORT & PERFORMANCE
A. PLYOS
5×5 Depth Jumps
5×10 Lateral Over the Box Jumps – Rebounding (choose height)

B. OLY
3RM Hang Power Clean

C. METCON
“Open WOD 14.4”
FOR TIME (instead of amrap 14)
60-calorie row
50 toes-to-bars
40 wall-ball shots (20,14)
30 cleans (135,95)
20 muscle-ups

D. ACCESSORY
4×8 each leg BB Steps Ups – focus pulling up with Hamstrings
4×8 Pendlay Rows – heavy
–you can superset these two movements–

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