03.03.2017

Warm up:

800m Run or Row, then
3x 12
Hollow rocks
Ring rows

Mobility:

10:00 cap:
1. Single leg flexion  2:00/
2.  3x 10 Scap pull ups

Skill:

10-15:00

Chest to bar pull up ;
A) 2-3x 8 “Perfect” kip swing
B) 2-3x 5 Hip Drives from floor
C) Chest to bar Singles

Conditioning:

“17.2”
AMRAP 12:00
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx’d: (Ages 16-54) Men use 50-lb. dumbbells Women use 35-lb. dumbbells

Masters 55+: Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54) Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+: Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups