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22
Mar

160323 Wednesday’s WOD

comfortzone

The 9:00 AM crew pushing their limits

Skill: Muscle Up practice

EMOM x 5

  • 5-10 False Grip Pull-ups
  • 5:10 False Grip Ring Rows

EMOM x 5

  • 5 banded MUs
  • 1-5 False Grip MU’s (strict)

Metcon:  3 rounds of 5 min rounds for max reps. Rest 5 minutes between rounds.

  • 0:00-2:00 400m Run then max reps DUs  (Scale to 200m/Single Unders)
  • 2:00-3:00  Kb Push Jerks 35/20 (two kbs)
  • 3:00-4:00  Pull-ups/Ring rows/Jumping Pull-ups
  • 4:00-5:00 Kb Hang Squat Clean (2 KBs)

* Because you are resting 5 minutes between rounds you should be going as hard as possible on each round.  Shorten run if unable to complete in 1:30 or less.

Here’s a video of Dan Bailey doing this workout


Speed Work:  For time  Run 1 mile

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