Rep Rack Up

Sep 4th, 2020

Category: Uncategorized

Rep Rack Up

Andrew

Indoors Primarily

Warm Up
15 – 12 – 9
PVC V-Ups*
Sotts Press in Front Rack Position**
BB Muscle Clean***

*Rounds two and three try passing the PVC around your legs

**use barbell where possible

***Round 1 from High Hang
Round 2 from Mid Hang
Round 3 From Floor

Strength
EMOM10
1 Squat Clean
Climb in Weight as able

WOD
5 Rounds
1 Minute Row
1 Minute Thrusters 115|75
1 Minute Toes to Bar
1 Minute Rest

Level 2 – 95|55
Level 1 – 75/35
ADV – Get more reps

Outdoor WOD
5 Rounds
1 Minute Row or Bike
1 Minute Thrusters 115|75
1 Minute V-Ups
1 Minute Rest

Level 2 – 95|55
Level 1 – 75/35
ADV – Get more reps

Extra Work
EMOM10
Odd – 50 Ft HS Walk*
Even – 2 No touch Rope Climbs**

ADV – add an obstacle course., 1 Legless, 1 with legs with no touch in between

*scale the distance, perform 4-6 wall facing HSPUS or 1 40s static HS Hold

**Scale to 1 Rope climb or 4-6 Dead Hang PUll UPs