Saturday, 27 August, 2016
WARM UP – MOBILITY
Big dynamic full body warm-up
Banded shoulder stretch out: overhead / pecs / lats / tricep front rack
—
2 rounds: alternate 20-30s each
Handstand hold / HS shrugs or partial HSPU reps or negaitves
Beat swings / kipping pull-up prep
—
Tech power clean and build up to working weight.
WOD A
RYAN’S REVENGE – RX
Complete for time:
750m Row,
Then; 5 rounds of:
6 Power Cleans (155/105)
8 Handstand push-ups
10 Pull-ups
then,
750m Row
— or —
RYAN’S REVENGE (ADVANCED / RX+)
Complete for time:
750m Row,
Then; 5 rounds of:
6 Power Cleans (205/135)
8 Strict Handstand push-ups
10 Chest to Bar pull-ups
then,
750m Row
