Benchmark WOD “The Lark”

Ryan

Warm-up
-10 Scap Push Ups
-10 Plank ups
-10 Shoulder Activators
-10 Burpees to Pull Up bar

Then

5 skin the cats*
Run 600m
5 skin the cats

*use the rings where need be or scale to ball ups or ball ups on the floor.

Strength
E2MOM14
1 Power Clean
2 Front Squats
1 Jerk

WOD
“The Lark”
3 Rounds For Time:
16 Power Cleans 155|105
600 Meter Run*

Level 3- 135|95
Level 2- 115|75
Level 1- 95|55

Extra Work
10 – 8 – 6
-Ring Muscle-Ups
-Sandbag Hug Squats 140|90
-Strict Handstand Push-Up

2:00 Rest

5 – 4 – 3*
-Ring Muscle-Ups
-Sandbag Hug Squats
-Strict Handstand Push-Up

*Round 2 is meant to be a sprintish

ADV – 12/10/8 Reps Round 1
6/5/4 Reps Round 2

Scaling Options
Both rounds of MUPS 5-4-3
Bar Muscle Ups
Chest To Bar x2

For Handstand Push-Ups
try to do a strict variation instead of kipping. Use an abmat, bands or seated DB strict Press

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