Wednesday, 26 February 14

Wednesday, 26 February 14

Skill/EMOM:

“Muscle-up EMOM (unscored):
5 rounds
– 3 muscle ups (with band or broken down)
Goal: understand the movement principle and build volume with the skill”

WOD:

“Kowloon”
2 min AMRAP front rack lunges (L/R=2) 38/28)
– 1 min rest (change the weights!)
10 min AMRAP
3 Hang snatches (38/23)
6 toes to bar
12 (6/6) OH lunges (20/15)
– 1 min rest
15, 12, 9, 6, 3 of:
KB goblet squats (28/20)
Russian twists (25/20 lbs medballs, L/R=1)
Score = There are 2 scores on this WOD (reps and time); total amount of reps (NOT rounds) of the first 2 parts as well as the time to finish the last part.



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