Wednesday November 14th

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                                        Mike The Mad Man

Today’s WOD

3 Rounds
20s Top of Ring Hold
20s Bottom of Ring Hold
5 Below the Knee Muscle Clean
5 No Hands Front Squat

+

With a 25 Minute Clock:

AMRAP 15

15 Kipping Ring Dip
30 Wall Ball 20/14

Ten Minutes to Establish:

Front Squat 7RM, From the Floor

Coaches Notes: The inclusion of wall balls will blow out the triceps. Or the inclusion of ring dips will blow out the triceps. Either way you slice it, efficient movement will be rewarded!  Oh and there is an intriguing lift from the floor!

Score: Rounds + Reps from the AMRAP, as well as the Front Squat 7RM

Scaling for the Workout

  • Ring Dip → Banded Ring dip → Jump to Support, controlled negative → Ring Push Up → Tricep Push Up → Tricep Push Up on Box.
  • Wall Ball → Reduced Weight/Height → Reduce Reps → Goblet Squat

 

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