“Make every rep count” – Mike W
A. 3 Rounds –
30 % of Max Ring Muscle Ups + 50 Double Unders
30 % of Max Ring Muscle Ups + 50 Double Unders
30 % of Max Ring Muscle Ups + 50 Double Unders
Rest 3 Minutes between rounds
*See below for scaling options.
B. “Crash Course” – AMRAP 15
27/18 Cal bike
21 V-Ups
15 C2B
9 Power Cleans @ 205/145
Performance: Cleans @ 185/125
Fitness: Cal Row 27/18 | V-Ups | Pull Ups | Cleans @ 145/105
Fitness Light: Cal Row 27/18 | Tuck Ups | Ring Rows | Cleans @ 105/75
Part A.
If you don’t have muscle ups 30% of Max C2B or Pull ups + 30% of Max Ring Dips
If you don’t have C2B or Pull Ups 10 second hold above bar + 30% of Max Push Up Set.
If you don’t have double unders 30 -40 seconds of double under practice
*Our Warlock Holiday Party is Saturday December 15 at 7 pm at Ice House in Poughkeepsie. Appetizers, Beer and Wine Open bar until 10 pm. Feel free to bring your significant other. Cost is $40 per person. Please sign up with one of the coaches at the front desk by this Wednesday so we have an accurate head count for the venue.
*Bonus
A. Hang Muscle Snatch (below knee) – 40%x3x2, 45%x3, 45%x3, 45%x3
B. Snatch Balance – 70%x3, 75%x3, 80%x3, 80%x3
C. 3 Rounds: 8 Glute Ham Raises, 24 Hip Ext, Max Effort L-Sit