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“VANILLA PUDDING” WOD 10/11/17

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WARM UP:

400 M. Run or Row

3 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Thrusters 

5 Inch Worms

Then:

Mobility

SKILL:

3 Rounds

ADV: 4 Weighted Strict C2B Pull Ups + 4 Kipping C2B Pull Ups + 4 Bar MU

INT: 4 Weighted Strict Pull Ups + 4 Kipping Pull Ups + 4 Kipping C2B Pull Ups

BEG: 4 Strict Pull Ups + 4 Hollow Swings 

*Hold a DB between your legs and drop it between strict and kipping.

**Goal is unbroken throughout.

LIFT:

EMOM 10 (Take from 1RM Back Squat)

MIN. 1-4 = 3 Back Squats @ 70%

MIN. 5-7 = 2 Back Squats @ 75%

MIN. 8-10 = 2 Back Squat @ 80%

WOD:

“VANILLA PUDDING”

EMOM 8

ODD: 10 Thrusters (95/65) (75/55) (65/45) (55/35)

EVEN: 3 Bar Muscle Ups

2 Min. Break

For Time: (8 Min. Cap)

20 Thrusters

20 Bar Muscle Ups

*Sub. Bar MU for 6 / 30 C2B Pull Ups accordingly.

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