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WOD - Thursday, 1/17/2019

WU:
3 RFQ
10 DB Lunges (Open standards, light)
8 T2B
6 DB Power cleans (light)

A. Gymnastics Skill (8:00)
RX athletes;
Accumulate up to 20 Bar muscle ups. Focus on keeping the movement smooth and consistent. Leave some in the tank for the Conditioning.

Scaled:
Work on strict pull ups and/or false-grip ring rows (FGRR) and Ring dips.
3 RFQ
10 Strict pull ups or chin ups
10 Hips to bar
10 Ring dips.

B. Conditioning
"17.4"

AMRAP 12

2 rounds of:

20 Alternating Lunges (50ft Dumbbell Weighted Walking Lunge)
16 Toes to Bars
8 Dumbbell Power Cleans
Then, 2 rounds of:

20 Alternating Lunges (50ft Dumbbell Weighted Walking Lunge)
16 Muscle-ups
8 Dumbbell Power Cleans
Etc., alternating between Toes to Bar and bar Muscle-ups every 2 rounds.

Weight: M=50lb Dumbbells, F=35lbs Dumbbells

Scaled:

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50ft Dumbbell Weighted Walking Lunge
16 Hanging Knee Raises
8 Dumbbell Power Cleans
Then, 2 rounds of:

50ft Dumbbell Weighted Walking Lunge
16 Chin Over Bar Pull-ups
8 Dumbbell Power Cleans
Etc., alternating between Hanging Knee Raises and Chin Over Bat Pull-ups every 2 rounds.

Weight: M=35lb Dumbbells, F=20lbs Dumbbells

Another Scaled Version

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50ft Dumbbell Weighted Walking Lunge
16 Hanging Knee Raises OR Toes to Bar
8 Dumbbell Power Cleans
Then, 2 rounds of:

50ft Dumbbell Weighted Walking Lunge
16 Jumping Chest to Bar OR Chin Over Bar Pull-ups
8 Dumbbell Power Cleans
After completing the 2nd 2 rounds start over again at the 1st 2 rounds

Weight: M=35lb-50lb Dumbbells, F=20lbs-35lb Dumbbells
 

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