WODOPEN WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:10 power snatches3 bar muscle-ups
Men use 75 lb.Women use 55 lb.
Complete as many rounds and reps as possible in 7 minutes of:10 power snatches5 jumping chest-to-bar pull-ups
Men use 45 lb.Women use 35 lb.
SWOD5 Rounds5 Strict Muscle UpsImmediately into a 2 Minute recovery row and then back to 5 Strict muscle upsCan't do 5 strict muscle ups but can do 3? Do 3. Can't do 3 but can do 1? Do 1 and then finish with kipping. Can't do a strict muscle up? Do 5 kipping muscle ups... You get the picture.Can't do Ring muscle ups yet? Do 5 Strict unbroken weighted Pullups. Can't do weighted pullups? Do 5 Strict unweighted pullups. Can't do strict pullups? Do 5 Negative pullups. Can't do negative pullups? Do 5 strict ring rows.The Recovery row is mandatory. With the strict movements above we are working those fast twitch muscles. We are using the recovery row help clear the fatigue generated during the strict movement. This is done at a slow pace. Fast on the strict movement recover during the row. This will improve your capacity in the strict movement.
SPARTAN5 Rounds200 Meter Row10 Burpees over the rowerThen:Plank 1 Minute100 Mountain ClimbersPlank 1 Minute100 Air SquatsPlank 1 Minute100 Flutter Kicks