Monkey Bars

Feb 16th, 2015

Category: Competitor

Monkey Bars

Getting horizontal

Getting horizontal

Warm-up
3 x each time add weight to bb
5 burpee box jumps
5 perfect front squats
5 hang squat clean and jerks
Monkey bar down 3 sets of pull up bars

WOD (20 Minute Cap)
3 Rounds
25 Chest to Bar Pull-ups
20 Hang Squat Cleans (115,80)
15 Burpee Box Jumps

Open- 20,15,10
Masters- 20,15,10 (95,65)

Rest exactly 5 Minutes

Oly
In 7 Minutes establish a 3 rep Max clean and jerk. The set must be completed within 40 seconds. Keep bar loaded with WOD weight, do not switch out the weight until the 7 minutes begins.

Ca$hout
3 Rounds
25 Hollow Rocks
10 Strict Toes to Bar

DISCUSSION 3 Comments

  1. Tom Kuchenreuther 02/17/2015 at 1:27 am

    17:12 – open
    Oly: #205

  2. Andres 02/17/2015 at 1:24 am

    12:47rx
    170