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Tuesday 02082022

Warmup


Strength

Split jerks

3@50

3@60

2 @65

2@70

1@75

1@80

1@85

1@ 90


WOD

‘Alternate ‘


AMRAP 20:

2 Rounds of "Nate"

200 Meter Run/ 250 row / 500 bike


1 Round of "Nate":

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings 70 / 53 lb


MODIFICATIONS

200 METER RUN

- 250m Row

- 200m Ski

- 500m Bike

- 150m Air Run

- 15 x 10m Shuttle Runs


RING MUSCLE-UPS

- Reduce Reps

- 2 Jumping Ring Muscle-Ups (See Video)

- 2 Strict Ring Dips

- 2 Strict Chest To Rings (Or Bar)

- 4 Ring Rows

- 4 Alternating Double Dumbbell Plank Rows


KIPPING HANDSTAND PUSH-UPS

- Reduce Reps

- Use Riser

- 2-4 Strict HSPU

- 4 Double Dumbbell Push Presses


KETTLEBELL SWINGS

- Reduce Reps

- Reduce Loading

- Russian KBS

- Single Dumbbell Hang Power Snatches

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