WORKOUT OF THE DAY, NOVEMBER 17TH 2020

WOD:

#scuba steve

For time, partitioned any way:
300 Double Unders (450 Single Unders)
30 Muscle Ups *Scale to 30 Chest To Bar Pullups, Regular Pullups or Ring Rows with 1 sec Pause at top
-rest 1:1-
For time, partitioned any way:
150 Air Squats
15 Rope Climbs * Sub Peg Board if desired *Scale to 15 Chest to Bar Pullups, Regular Pullups or Ring Rows with 1 Sec Pause at top

Target Time each workout 1: 7-9 minutes

Target Time Cap each workout 1: 13 minutes

Couple Options for how to patron:

10 Sets
30 Double Unders (45 Single Unders)
3 Muscle Ups (3 Chest to Bar or 3 Pullups)

15 Rounds
15 Air Squats
1 Rope Climbs

OR

6 Sets
50 Double Unders (75 Single Unders)
5 Muscle Ups (5 Chest to Bar or 5 Pullups)

5 Rounds
30 Air Squats
3 Rope Climbs

#cleans

Clean:
-2 x 3 reps @ 80% 1RM clean
-3 x 2 reps @ 85% 1RM clean

* Rest 90-120 seconds between sets

#jerks

Jerks From The Rack:
– 2×3 reps @ 80% 1RM Jerk
– 3×3 @ 85% 1RM Jerk
– rest 60-90 seconds between sets –

#clean pull

Clean Pull:
– 2×5 reps @ 100% 1RM Clean
– 2×5 @ 105% of best clean.1RM Clean

Additional Cardio WOD:

Partner Workout
Row 2000/1750m 
*partner holds 2×100/70# in farmer carry hold 
Ski 2000/1750m
*partner holds Handstand

Individual

Individual version:
8 rounds
Row 250/225m 
1:00 Hold 2×100/70# in farmer hold 
-straight into-
8 Rounds
Ski 250/225m
1:00 Handstand Hold

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