Burner
The theme of the day is on grip and grit. We’ve got a fairly high volume hang clean complex to start. For those of you out there who don’t hook grip, this a perfect day to start. All this work from the hang positions will help with speed underneath the bar. In other words, if you have trouble getting under the bar during you cleans, today is the day for you.
As far as the workout you’re all going to be racing the clock so scale your pull ups and calorie row accordingly. Your scale(s) should allow you to complete all the reps before the minute runs out. If you are not sure how to scale or if you need to scale ask your coach and they can help you.
As far as the workout you’re all going to be racing the clock so scale your pull ups and calorie row accordingly. Your scale(s) should allow you to complete all the reps before the minute runs out. If you are not sure how to scale or if you need to scale ask your coach and they can help you.
This workout will catch up to you so it’s your job to out run it.
Strength:
3 Hang squat clean (above knee)
2 Hang squat clean (below the knee)
1 Squat clean (From the floor)
EMOM 10
5 Chest to bar pull ups
10 Calorie row
STR: 115#
WOD: First 5 rds – Rx. Last 5rds – 5 suspect CTB Pull Ups and 6 calories
STR 135# hook grip felt better with the 45# bar
WOD uh… I did a thing that involved pull-ups and some rowing. That is all.
Str: 115#, went slow to save my tendons
Wod: box jump Ctb while kipping, 5 rounds at 10 calories and 5 rounds at 9 calories