Strength:
Active Hang with a False Grip on the Rings
Pull Ups with a False Grip on the Rings
WOD:
“Amanda”
9-7-5
Muscle Ups
Full Snatches (135/95)
Remember last week when the Games were in town? Remember all those fun workouts they did?!?! Let’s go ahead and try one of those! (But we will definitely be scaling these bad boys…)
So, today we tackle Amanda. But, let’s just do regular Amanda – no need to add those couple extra rounds…
This is a high skill movement coupled with a heavy snatch (and it is a full, squat snatch.) Whew.
Let’s talk about those muscle ups first. You can choose rings or bars. If muscle ups aren’t quite there yet, work with your Coach to find an appropriate scale for where you are, how close you are to muscle ups, and if they are even a goal for you or if you are just looking to get a good workout in.
Scale the weight of the snatches as needed. We want a weight that is a challenge – there aren’t that many reps and this is supposed to be a fast paced workout. Since it is a Strength Day, we will give everyone a few extra minutes so that you can work on either or both of these higher skill movements.
Time Cap: 8 minutes
