VAN DAMME
30 Power Snatches, 10/7 Ring Muscle-Ups 30 Power Clean and Jerks, 10/7 Ring Muscle-Ups 30 Thrusters, 10/7 Ring Muscle-Ups Rx – 135/95
Nothing sneaky about this WOD...it’s as brutal as it looks. Scale, scale scale is the recommendation for the day. Follow your coach’s recommendations, and all will be well😉
“Elf on the Shelf” 8 rounds 2 rope climbs 20 deadlifts 155/115 100ft single DB OH lunge 50/35 -rest 3 mins- 1,000m row 40 HSPU 1,000m row...
“MINIONS ASSEMBLE” 4 sets 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD Sit Ups...
“LIGHTBULB!” 15:00 AMRAP 1-2-3-4-5-6. . . 50’ Shuttle Run(s) Wall Walk(s) STRENGTH 12 min EMOM Odd min- :30 sec plank Even min...