3-3-17

3-3-17

WARM-UP

2 Sets

50′ Alternating Deep Lunge Stretch

25′ Inch Worm + Cobra Stretch

15 Air Squats

 


 

****FOR SCORING IN WODIFY TOMORROW TO MAKE IT EASIER EVERYONE WILL PUT THEIR SCORE IN FOR REPS ACHIEVED LIKE IT ASKS FOR BUT….IF YOURE GOING RX THEN CLICK THE RX+ BUTTON WHEN YOU PUT YOUR SCORE IN.

IF YOURE DOING THE WOD SCALED THEN CLICK THE RX BUTTON WHEN YOU PUT YOUR SCORE IN.

IF YOURE DOING A DIFFERENT VERSION OF THE WOD DUE TO INJURY OR ANYTHING ELSE THEN JUST PUT THE SCORE IN AND DONT CLICK ANY BUTTON.

WOD- 17.2

RX

Complete as many rounds and reps as possible in  12 minutes of:

2 rounds of:

50-ft. Front Rack Dumbbell walking lunge (50/35)

16 toes-to-bars

8 power cleans

Then

2 rounds of:

50-ft. Front Rack Dumbbell walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

 


 

SCALED

Complete as many rounds and reps as possible in  12 minutes of:

2 rounds of:

50-ft. Front Rack Dumbbell walking lunge  (35/20)

16 Hanging Knee Raises

8 power cleans

Then

2 rounds of:

50-ft. Front Rack Dumbbell walking lunge

16 Pull-Ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

 


 

COOL DOWN

-10 to 15min cool down on Assault Bike or Rower

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