Wednesday April 24,2019


warm up:



row 150 m

16 min cap

50 Calorie Row
40 Box Jumps or step ups
30 med ball overhead lunge
20 med ball cleans
10 Burpess
20 med ball cleans
30 medball overhead lunge
40 Box Jumps or step ups
50 Calorie Rows

Midline: 3 rounds
10 supine pallof press right
20 bar roll outs
10 supine pallof press left


Build to a Heavy 3 Barbell rows

Then 2 sets of 10


(The one that looks impossible but is very doable with the right approach to scaling and intent. The high skill is designed to stretch us. It would be easy to eliminate some of these movements from our tool bag but if we do then where does it stop. 


Run 400 m

Ovhd Squat 115/75*

Bar mu

Squat Snatch 115/75*

Ring mu

If ovhd mobility is in need of improvement utilize the reps in the workout to improve technique and don’t worry about weight. Push the run to get the benefit of hard work. Ring/Bar muscle ups can be scaled in many different ways. Look to the jumping ring/bar mu first. Athletes proficient in these movements should look to scale up the weight to as heavy as 165/115

Tuesday, April 23rd, 2019 at 8:32 pm / WODS