TEAM WOD
WARM-UP: (20 min)
Burgener Warm-up: SNATCH
95 lb High Hang Squat Snatch - 10
Handstand Walk - 5 min
SPEED/SKILL: (15 min)
Muscle-up - 7x3
Scaled Version - 7 Rounds of 3 Chest 2 Bar Pull-ups and 3 Ring Dips
CONDITIONING: (15 min)
3 PERSON TEAM WOD
3 Rounds
50lbx2 KB Farmer Carry - 100m
AMRAP
115 lb Push Press - 6Toes 2 Bar - 12
Note: While one person does the Farmer Carry, the other two people do the AMRAP. Each person will do the Farmer Carry three times. If doing WOD with only two people, do 200m Farmer Carry. If doing the WOD by yourself, do 3 Rounds of 200m Farmer Carry and 4 min AMRAPs.
POST WOD: (10 min)
Jog 400m
Stretch
Warm Up Modified for use with my new speed rope! :)
ReplyDeletePracticed MU's and actually did the alternate, as my rings sit too low for real MU's.
Single person METCON was great! Lost count! lol. But I was dying. It was a good one. :)
Muscles Ups:3,3,3,3,1
ReplyDeleteMet-Con: 122reps