December 2, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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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

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