17.2

ANNOUNCEMENTS

Workout 17.1 is on 2/23 and we are going to be ready to dominate it!

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

2 rds
15 cal row
10 DB DBL RDL 35/18
5 Sit ups
then
1 rd
10 cal bike
8 DB DBL SDHP 35/18
4 v ups

then mobilize hip flexors on the KB

BUY IN

Prep your lunge lane and pull up bar.

*mark spots for your knees to take the least amount of lunge steps*

SKILL

practice db/kb power cleans

WOD

17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

17.2 Scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 hanging knee-raises
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 chin-over-bar pull-ups
  8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

CASH OUT

none

MOBILITY

abs, quads, hip flexors, forearms, etc