20190917

WOD:

AMRAP 9:

1 Chest2Bar Pull Up

1 Power Snatch (115/80)

2 Chest2Bar Pull Ups

2 Power Snatch (115/80)

3 Chest2Bar Pull Ups

3 Power Snatch (115/80)

…etc.

Up by one rep ea round until finish

 

5 Min rest, then…

 

27-21-15-9:

Ring Dips

Hang Power Clean (115/80)

GHD Sit Ups

The return of 2-Fer Tuesday!!!! First, we start with a quick 9 Min AMRAP ladder.  See how far you can get in those 9 minutes!  A quick 5 min break, and then right into a nice triplet!  With both WODs having a hanging movement in them, utilize a Hook Grip today!

 

Scaling Options:

C2B Pull Up -> Chin Above -> Buddha Pull Up

Video courtesy of NotKrisRoe.  Quick demo for Buddha Pull Ups

Bar weight -> 95/65 -> 75/55 -> As needed

Ring Dips -> Stationary Dips -> Box Dips

GHD -> Ab mat sit ups

Cool Down:

Tricep mash – 2 min per side

 

Roll out lats – 20 passes per side

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