Tuesday, 13 February, 2018
WARM UP – MOBILITY
3-4 mins running/dynamic hips
–
3 Rounds at a steady pace
20-30 Double Unders or Singles
10 Wallballs
6-8 Ring Rows or MU transitions
5 Burpees
WOD A
Cluster x 1
Alt. EMOM x 12 mins (6 sets each)
1) Cluster
2) Muscle-up variation
–
Cluster rep scheme:
Sets 1&2: 5 reps
Sets 3&4: 3 reps
Sets 5&6: 1 reps
-Goal is T&G but you can drop if needed
-Start light and build as needed
–
Muscle-up options:
1) 1-3 Strict + 1-3 Kipping
2) Pick a sustainable rep scheme of ring or bar MU’s
3) Sets 1,3,5: 6-8 Strict Pull-ups. Sets 2,4,6: 6-8 Strict Dips
WOD B
CrossFit Open 17.5 (Rx)
10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders
———————————–
CrossFit Open 17.5 (Scaled)
10 rounds for time of:
9 thrusters, 65/45 lb.
35 single-unders
ACCESSORY
Burpee Balls
6 Rounds for total reps
20 secs Wallballs 20/14lb
-10 secs rest-
20 secs Burpees
-10 secs rest-
*You can enter this score today at the board or on your app
