Wednesday

CLASS PROGRAM

 

-bar muscle upnprogression work. 

 

ATHLETES CHOICE!

 

TEAM UP AND TACKLE IT TOGETHER OR GO INDIVIDUAL! 

 

2019 Wodapalooza workout 5 : the Ocho chipper

Individual Rx: 

 

30/20 Bar Muscle Up

30 Hang Power Cleans (155, 105lb)

30 Defict HSPU (4/2")

30 Front Squat

30 Toes To Bar

30 Shoulder to OH

 

INT - C2B, 115/75, hspu

Scaled - pullups, 95/65, HRpu

 

Team Rx:  (actual intermediate WZA)

Teams of 3

 

20/14 Bar Muscle-ups

40 HSPU

50 Hang Power Clean (135, 95lb)

20/14 Bar Muscle-ups

40 HSPU

50 Front Squats

20/14 Bar Muscle-ups

40 HSPU

50 Shoulder-to-OH

 

*modify appropriately! 

 

—————— 

B.) clean complex

 

 clean + hang clean + jerk

• work up to heavy

 

1xME reps of hang cleans @ 185/125

 

C.) for time :

100 pushups to 10lbs plate (touch chest 2 plate) 

50 Toes 2 Bar  

25 2xDB clean n jerks 50/35

 

D.) AMRAP 10

10 calorie ski

* 30 second rest

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