Wod Monday 8/15/16

1.      Warm Up:

Demo the movements.

2.     Strength:

Choose 1 of the 3 movements- rest 60 seconds between sets

Muscle Ups

5 x 1-5 reps unbroken

or

Strict Pull Ups unbroken

5 x 3-5 reps

or

Pull Up Negatives

5 x 3 reps

 3.     Wod:

Match Game

 AMRAP 7

  • 3 Power clean (205,135)
  • 3 Chest to Bar Pull Ups
  • 3  Power cleans
  • 6 Chest to Bar Pull Ups
  • 3  Power cleans
  • 9 Chest to Bar Pull Ups
  • 3  Power cleans
  • 12 Chest to Bar Pull-Ups

And so on…

*Total reps is your score

Beginner

 AMRAP 7

  • 3 Power clean (95,65)
  • 3 Ring rows
  • 3  Power cleans
  • 6  Ring rows
  • 3  Power cleans
  • 9  Ring rows
  • 3  Power cleans
  • 12  Ring rows

And so on…

Intermediate:

  • 3 Power cleans (185,125)
  • 3 Chest to Bar Pull Ups
  • 3  Power cleans
  • 6 Chest to Bar Pull Ups
  • 3  Power cleans
  • 9 Chest to Bar Pull Ups
  • 3  Power cleans
  • 12 Chest to Bar Pull-Ups

And so on…

*If intermediate athletes can do 6 unbroken chest to bar pull-up do as prescribed if not do regular pull-ups.

Lisa P

Lisa P.

Posted in WOD

4 thoughts on “Wod Monday 8/15/16

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