Jan 14, 2019

 

a) WARM UP:

  • 15 air squats
  • 10 Jumping air squats
  • Monster walk 10m forward
  • monster walk 10m backward
  • monster walk 5m sideways
  • Monster walk 5m other side
  • 25 Single leg Glute Bridges
b) STRENGTH:

Alternating Every Minute on the Minute 12 Minutes:

64% of 1RM Front Squat

  • 1) 3 Front Squats
  • 2) 6 Back squats
c) Specific Warm up

  • Deadlift 10 with empty bar, 5 with 60% working weight
  • Toes To Bar: 5 beat swings, 5 toes to bar
  • Push Press: 5 with empty bar, 5 with 60% working weight

WOD: 14 Minute AMRAP

  • 21 Deadlifts 
  • 15 Toes To Bar
  • 9 Push Press

(Perf: 95/65, Rx: 135/95, Rx+: 155/105)

Rest 2 Minutes

  • 5 Minutes to Establish 1RM Power Snatch
d) Extra:

  • Ski Erg – 10 Rounds:

30S on 30S off

Posted in WOD