08.02.2018 WOD

A. Mobility

B. Gymnastics skill/strength Volume

10 minute alternating EMOM:
• Odd Minute: 20-30 second bar hang hollow hold**
• Even Minute: 8 Bent Over Barbell/KB/DB (2 each arm if no barbell)

** Hang should be in hollow position, not dead hang. Locked out arms with active shoulders, tight core, glutes and quads squeezed and feet/ankles squeezed together

C. WOD
10 rounds for time of:
15/12 cal row
10 Dumbbell Power Cleans (50/35)*
35 Dubs

*If you got skills with the KB feel free to do Hang Kettlebell Cleans (53/35)

This one was much tougher than It looks! Can be found on NCFIT App. I tried to start at 1:50 and decrease by 2 seconds a round…didn’t end up working out that way. Swipe to see times. • Workout: 10 rounds 15/12 Cal Bike 10 DB power cleans 50/35 35 double unders Rest 1 Min. • Tips: the bike gets surprisingly tough here. Start conservative and fight to get a better time each round. Or find a pace and see if you can hold for 10 rounds. During the rest evaluate your performance, rounds 8,9,10 should be very challenging. @nc_fit #amrapmentality @jasonkhalipa

A post shared by AMRAP Mentality (@amrapmentality) on Aug 1, 2018 at 9:58am PDT