Friday March 3, 2017

 

RX:

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (50/35 DBs)
16 toes-to-bars
8 power cleans  (50/35 DBs)
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

SCALED: 

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge  (35/20 DBs)
16 hanging knee raises
8 power cleans  (35/20 DBs)
Then, 2 rounds of:
50-ft. weighted walking lunge
16 pull ups
8 power cleans
Etc., alternating between hanging knee raises and pull ups every 2 rounds.

BEGINNER:

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (20/10 DBs)
16 sit ups
8 power cleans (20/10 DBs)
Then, 2 rounds of:
50-ft. weighted walking lunge
16 jumping pull ups
8 power cleans
Etc., alternating between hanging knee raises and jumping pull ups every 2 rounds.

 

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