Workout for 5/18/2017

Gymnastics/Weightlifting Conditioning, Short/Sprint

“Regionals 2017 WOD 5”
For time, 21-15-9:
 Muscle-ups
 Single-arm overhead squat
MUP: SC=Pull-up + dip, RX= bar, RX+= ring muscle-up
OHS: SC=medium-heavy DB/KB, RX=50/35, RX+= 70/53 k-bell

Tri-Modal Conditioning, Short/Sprint Duration

“Regionals 2017 WOD 6”
For time:
 30/25 calorie row or bike
 20 burpee box jump-overs
 10 power cleans
BBJO: SC= ”fast”, RX=24/20, RX+= 30/20
PC: SC=”fast” (<60% of max), RX=135/95, RX+= 155/105

After-Hour Accessory Exercise, Upper & Lower Back Position

Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Romanian single-leg deadlifts w/KBs, 3x12-15 heavy.

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After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before
Check 60% p-clean max, wear grips & wraps as needed, get a lite DB for the warm up.