Friday9-28-18

 

 

WARM UP

1 Min bike

1 Min Row

3x

10 SHPT

10OHS

10sots press

10 Ring rows

10 GHD SITUPS

5 Bar Taps

GYMNASTIC DRILLS

KIP CHAIR SWING

JUMPING BAR MU

BANDED BAR MU

FOR SCALED

KIPPING PULL UPS

SQUAT SNATCH 3 positions

mid shin

mid thigh

high hang

 

WOD

Team Series Event 5

10-9-8-7-6-5-4-3-2-1 reps for time of:

Bar muscle-ups

Squat snatches

Men: 95 lb.

Women: 65 lb

Scaled Option

10-9-8-7-6-5-4-3-2-1 reps for time of:

Pull-ups

Squat snatches

Men: 65 lb.

Women: 45 lb.

If you struggle with pull-ups, use assistance. For the squat snatch, pick a load at which you can complete the first round unbroken. If needed, reduce the overall volume by skipping the first few rounds (start with 8 or 7 and work your way down).

 

 

 

 

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