Friday 3.25.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Banded Straight Arm Pull Downs

5 Ring Rows

5 Scap Retractions

3 Kip Swings

3 Pull-ups/1 MU

Then…

20 Diagonal Pull Aparts

:30 Active Hang

:30 Plank Shoulder Taps

STRENGTH

Every 90sec x 10:

1 Power Clean + 1 Hang Squat Clean

All Sets Performed @ 75-90% of 1RM Squat Clean

WOD

AMRAP 12:
2 Bar Muscle-ups
200 Meter Row
4 Bar Muscle-ups
200 Meter Row
6 Bar Muscle-ups
200 Meter Row
….
Add 2 Reps Each Round

  • Row at a pace that allows for good quality bar muscle-up reps.
  • Score: Rounds + reps. Every fully completed 100m on the rower will count as 1 rep.

OPTIONAL POST WOD

Pick 1-2 Movements To Practice For 10 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement