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Friday June 16 2017

WOD:

5 Rounds for Time: (22 min. CAP)

Run 200m

4 Power Cleans #205/135

6 Ring Muscle Ups*

8 Handstand Push-ups*

FORMAT:

*Today’s workout stimulus is to include a heavier Power Clean as well as high skill gymnastics at low repetition.

*If you have Muscle Ups and Handstand Push-ups, perform them! Lower the reps if needed.

SCALING:

  • Ring Muscle Ups
    • Lower Repetitions per round.
    • Substitute Bar Muscle Ups
    • Pull / Push Scale (3/3) = 1 Muscle Up
      • Pulls (choose 1) Strict Pull-up, Kipping Pull-up, Chest to Bar Pull-up, Ring Row. No bands or jumping pull-ups today.
      • Pushes (choose 1) Push-up, Ring Dip, Bar Dip
      • For Pull/Push scale, perform 6 rounds of 3 Pulls + 3 Pushes.
  • Handstand Push-ups
    • Lower Repetitions per round.
    • 2 Abmats at most
    • 8 Handstand Kick Up and Holds for ~5 sec. per rep
    • Dumbbell Shoulder Press

 

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