26th November 2019

WOD WOD, November 27, 2019

Legs n Lungs

Warm-up
Gym Flow ( Athletic w/up )
Mix Flow BB tech / Kip Play
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

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