26th November 2019
WOD WOD, November 27, 2019
Legs n Lungs
Warm-up
Pendlay Row (Weight)
E3M x5
8 Pendlay Rows
10 Kip swings
*Work up in weight as long as you can hold strict form!
Metcon (AMRAP – Reps)
3 x 3 Minute AMRAP:
30/20cal bike
10 Pull ups
Max hang Power cleans in remaining time
*REST 3 Minutes
Rx 50/35kg
Rx+ 60/40kg
*Must hold Rx standards AND C2B pull ups
*Score is HPC reps
*You should get at least 30sec on the barbell, scale accordingly if not.
BB FOCUS: Smoother more controlled reps rather than rushing and half repping
OPTIONS:
Bike: reduce cals or ride for 1:45min
PU: Reduce reps to 7-8 or 10 ring rows – no bands today
HPC: reduce load to hang on for bigger sets
Mix Flow BB tech / Kip Play