Wod 14/3/16

A: Metcon (No Measure)

EMOM 30′:

Min1: 3 Pull-up strict/jumping Pull up + 3 Ring Dip/push up

Min2: 8-10 UB T2B/strict knees to elbows/knees rises

Min3: 30-50 Double Unders/60-100 single unders

Min4: 12-15 Am.Swing@ 18/12kg

Min5: 12 alt.legs Pistol or Walking Lunge steps

–ONE&ONLY TEAM COMPETITOR–

Skill work: 3 rounds, not timed:

-30x unbroken double unders

-10x pistols, alternating (Use a 35#/26# KB if you have your pistols dialed in)

-15m handstand walk + max rep HSPU (Measure 15m from a wall, and when you get there, without dropping, knock out as many unbroken HSPU as possible.

Strength: 

1) 10 rounds – Every 90 seconds, perform:

-2x muscle clean (Work up to a max for the day and they don’t have to be TnG)

2) In 10 minutes, work up to a heavy 1x power clean + 1x push jerk

3) Complete 5 rounds for max reps of:

-30 second max rep clean and jerk (50% of above)

-30 seconds rest

Work Capacity: “Clean Amanda”. Complete 9-7-5 reps for time of:

-Squat clean (185#/125#)

-Muscle up

*10 minute time cap

PER CHI NE HA BISOGNO REDO DEL 16.3 IN OPEN GYM.

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