Thursday February 18, 2021

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WARM UP:

3 rounds
5 ring rows
5 push up to downward dog
-then-
3 rounds
12 kipping swings
12 alternating v-ups
-then-
3 min of self directed mobility
OR
Lat Stretch and Shoulder Smash

Skill: 10 minutes

Butterfly or Kipping pull-up technique

-for the athletes that can do 10 or more kipping or butterfly pull-ups, use 10 minute clock to accumulate max strict pull-ups in sets of 3/2 or greater.

Workout: 15 min AMRAP

7 Toes to bar
7 hand release deadlifts

Round 1-3: 135/95
Round 4-6: 225/155
Round 7+: 275/185

T1: up to 165/115
T2: as written
T3: 10 rounds or more

Extra:

40/30 bar muscle ups*

*10 (5/5) kB snatches 53/35

Wednesday, February 17th, 2021 at 8:48 pm / WODS