Friday, March 3, 2017

WOD

WORKOUT 17.2 Rx’d(Ages 16-54)
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then,
2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
M 50-lb. dumbbells
F 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Tip of the Day
This WOD is going to be about your grip, all the way.  It would be wise to break up the bar reps into smaller sets than you may usually do.  This will help you hold on later on in the more technical movements.