WOD 3/10/17
Skill: Ring Muscle Ups
Strength:
By ability
10 min EMOM
1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)
OR : Beast mode
10min Of Death by unbroken Ring MU
MetCon: 5 RFT
3 Bar MU
6 HSPU
9 Pistols
*Ask Coach for modifications.
Olympic Weightlifting WOD
- Snatch 3x3x80% 3x2x85% 2x1x90%
- HC+FS+JRK 4×2+1+2×70% 3×2+1+1×80%
- Snatch pull 6x3x100%
- Back squat 4x3x80% 2x3x85%
Endurance:
“Andy Light”
For time:
25 thrusters, 52.5/42.5 kg.
50 box jumps, 60/50cm.
75 deadlifts, 52.5/42.5kg.
1.5-mile run
75 deadlifts, 52.5/42.5kg
50 box jumps, 60/50cm.
25 thrusters, 52.5/42.5kg