Jan 23, 2017

 

a) WARM UP:

2 min Slow Row, bike or ski erg

2 Rounds:

  • 5 push ups
  • 7 dowel pass thrus
  • 9 dowel overhead squats
  • 7 banded Good Mornings
  • 5 air squats

 

b) STRENGTH:

Take about 10:00 mins and build/warm up snatch to 67% of your 1RM.

EMOM for 10 mins of squat snatch:

  • Min 1: 2 Reps @ 67% of 1RM
  • Min 2: 2 Reps @ 72% of 1RM
  • Min 3: 1 Rep @ 77% of 1RM
  • Min 4: 2 Reps @ 72% of 1RM
  • Min 5: REST
  • Min 6: 2 Reps @ 77% of 1RM
  • Min 7: 1 Rep @ 82% of 1RM
  • Min 8: 1 Rep @ heavy for the day
  • Min 9: 1 Rep @ heavy for the day
  • Min 10: 1 Rep @ heavy for the day

 

c) WOD:

15 min AMRAP:

  • 30 Wallballs (20/14#→ 10/9’)
  • 20 Power Snatches (75/55)
  • 5 Ring Muscle-Ups (scale: 10 C2B pull ups, 10 chin over bar pull ups, 20 jumping pull ups)

 

d) ACCESSORY WORK:

  • Ring muscle up work – banded strict, transitions, dips or false grip pull ups

 

e) POST-WOD RECOVERY/MOBILITY:

  • Roll quads, adductors plus couch stretch

 

Posted in WOD