Tuesday 11/6/18

Tuesday 11/6/18


Since most of us are human, disregard the RX weights for this WOD. Use the percentage of your max option. Treat every barbell movement as your 1RM. Focus, keep form, move with intention. Oh.... and GO HEAVY! This workout has a very specific desired stimulus that you will not get at 50% of your max. There is a WOD after King Kong but the focus are the heavy lifts in King Kong. Just do your best with what ya got on the 2nd WOD. Now go prove whatcha got!!!

“KING KONG”
3 Rounds for Time
1 Deadlift (455/320lbs or 85% of your 1RM)
2 Muscle-Ups (Scale: 4 pull ups + 4 dips)
3 Squat Cleans (250/175lbs or 80% of your 1RM)
4 Handstand Push Ups (Scale: Seated DB Strict Press)


WOD
3 Rounds for Time:
15 Chest to Bar Pull-ups
50′ Handstand Walk (Scale: 30 Handstand Shoulder Taps or 4 Wall Walks
15 Wallballs (30/20, heavier than normal)
50′ Handstand Walk (Scale: 30 Handstand Shoulder Taps or 4 Wall Walks

Time Cap: 20 mins