February 15, 2017
NO WHITEBOARD WEDNESDAY!
“Skill WOD”: 28:00 Clock!
A) 8:00 EMOM!
Competitor:
Option a) Weighted Ring Muscle Ups (#20/14): 1-3 UB EMOM or 1-2 attempts.
Note: You should already be able to perform 3+ UB non weighted Ring MU in a WOD safely and efficiently before trying weighted.
Option b) Banded or Unassisted Ring or Bar Muscle Ups: 2, 4 or 6 UB EMOM or 1-2 attempts.
RX:
C2B Pull Ups: 2, 4 or 6 UB or fast Singles EMOM or 1-2 attempts.
Performance:
Follow the RX division but scale down to traditional Kipping (or BFPU) Pull Ups or 4, 6 or 8 Banded Pull Ups EMOM.
Note: Use the thinnest band possible or practice the “hollow to arch” Kipping technique only.
MOD: 8:00 AMRAP!
10 Ring Rows + 10 BFSU + Parking Lot Run
REST 2:00!
B) 8:00 EMOM!
Rest no more than 20 seconds or so between sets. Control your rest time! Pick a set number and stick to it. If you trip up… rest, reset and start the set over.
Competitor:
Perform AMSAP of 30, 35, or 40 UB Double Under’s.
RX:
Perform AMSAP of 15, 20 or 25 UB Double Under’s.
Performance:
Perform AMSAP of 2, 8 or 12 UB Double Under’s or practice Single, Single, Double or DUB attempts.
MOD: 8:00 AMRAP!
25 Dubs (75 Singles) + 10 Burpees!
REST 2:00!
C) 8:00 EMOM!
Competitor:
Weighted Alt. Pistol Squats #25/15 KB: 4, 6 or 8 EMOM.
RX:
Non Weighted Alt. Pistol Squats: 4, 6 or 8 EMOM.
Performance:
4, 6 or 8 Assisted Alt. Pistol Squats or attempts using the Rig (2 fingers), a band (thinnest possible) or a “12 inch box.
MOD: 8:00 AMRAP!
10 Alt. Split Jump Lunges (Alt. Lunges) + 30 Alt. Plank Hold Shoulder Taps. Hi