Call Us: 609.915.8516

Wednesday June 6 2018

WOD:

For Time: Part 1:

5 Snatches #185/125

10 Ring Muscle Ups

25 GHD Sit-ups

50′ Handstand Walk

Rest 5 Minutes

For Time: Part 2:

50′ Handstand Walk

25 GHD Sit-ups

10 Ring Muscle Ups

5 Snatches #185/125

FORMAT:

  • The purpose of today’s workout is to try and perform the above workout at a sprint pace that results in 4-5 minutes per part.
  • Also, today’s workout is meant to mix in higher skill movements.
  • Today’s Snatch is to be performed as a Squat Snatch. The purpose is to use heavier weight than what you are normally used to.

SCALING:

  • Snatch
    • Lower the weight
    • Perform Power Snatches if necessary
  • Ring Muscle Ups
    • Meant to be completed in two sets or less
    • Perform Bar Muscle Ups if necessary
    • Perform 2 Pull-ups + 2 Push-ups per 1 Muscle Up
  • GHD Sit-ups
    • If experienced and proficient on GHD Sit-ups, share / stagger GHD so all Athletes can perform
    • Perform 25 Anchored Abmat Sit-ups as a scale.
      • Anchor feet under dumbbells
  • Handstand Walk
    • Decrease the distance and practice Handstand Walk
    • Perform a Bear Crawl and increase distance x 2. Bear Crawl 100′ instead of 50′.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text