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