March 20, 2017
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FITNESS & LIFESTYLE
A. Skill/Warm up
10 Minutes of:
Muscle up practice or rope climb practice
B. Strength
EMOM 10
1 Hang Power Clean
start at about 50% – Add weight each set and try to reach a max
C. WOD
“HOLD ON”
5 Rounds
3 Muscle ups
9 Hang Power Cleans (135,95)
SUBSTITUTIONs for MU:
9 Strict Pullups
12 Ring Rows
3 Rope Climbs
or
1 Rope Climb
SPORT & PERFORMANCE
Choice of Today’s Work or Yesterday’s – depends if you retested OPEN WOD or NOT
A. Skill/Warm up
10 Minutes of:
Muscle up practice
==Tighten up your kip–
B. Strength
EMOM 10
1 Hang Power Clean
start at about 50% – Add weight each set and try to reach a max
–stay on the minute and only 10 sets–
C. WOD
“HOLD ON”
5 Rounds
3 Muscle ups
9 Hang Power Cleans (135,95)
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