Monday, March 11, 2019

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(Glycolytic) (19.3 make-up/redo)
WOD Review:

Warm up all together: 60 sec bike, 10 leg swings/leg, 10 PVC pass thru, 20 sec/arm PVC chicken str, 10 BB power cleans, 10 box step-ups (5/leg), 10 RBKS

WOD

10 Rounds for time:
(60 second rest between rounds)
3 Power cleans (155/105) (50+ 105/75) (Fitness: KB Sumo dead high pull)
5 Box jumps (24/20) (50+ 20/16)
7 AKBS (53/35) (50+ 35/25)
10/8 cal Bike

Post WOD: focus on mashing and mobility

Gymnastics

Warm-up: 2 min bike / 2x: 25 ft. mechanical bear crawl / 10 push-ups / 10 hollow rocks / 10 elbow to elbow / :30 sec. overhead stretch

Skill Focus

15 minutes of Bar Muscle Up Practice

Scaling Options: Banded/Jumping

WOD

4 Rounds for Time:

Run 300m

15 DB Push Press (50/35)