HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
200m Run
10 Barbell RDLs
5 Hip Muscle-Cleans
10 Medball Cleans
10 V-Outs
10 Single Arm Ring Rows
B: Warm-up (No Measure)
WOD Primer
2-3 Sets
-3-5 Power Cleans
-3-5 Toe to Ring + 1-2 Muscle-Up to Support or 5 Jumping Pull-Ups + 1 Slow Eccentric
-8-10 Wall Balls
*building weight on Power Cleans to working weight
C: Metcon (Time)
Run 2000m
22 Wall Balls (R+20/14, Rx 16/12)
22 Ring Muscle-Ups
22 Wall Balls
22 Power Cleans (R+165/110, Rx145/85)
22 Wall Balls
Run 2000m
Goal: 30:00-40:00
Time Cap: 40:00
SUBS: For the Ring Muscle-Up: variation of strict pull-ups and strict dips or ring rows and push ups
Published by: Breanne Feudale in Uncategorized