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Monday 1/18 WoD

18
Feb

Monday 1/18 WoD

Barbell Skill Work:

EMOM 20, alternating:
a) 3 Touch-and-Go Power Snatch, 60-65%
b) 6-8 Bar Facing Burpees

*Notes
Choose reps and loads that allow the athlete to complete all the work with a bit of time to spare. Reduce load on snatch if necessary to make all lifts.

 

Conditioning:

4 Rounds for Total Reps:
1:00 Rope Climbs, 15′ Ascent
1:00 Pistols (Single Leg Squats), alternating
1:00 Rest

*Scale Sandbag Squats for Pistols (if needed)

ADVANCED CLASS:

1) 20 minute EMOM of

Odd: 3 squat snatches (2 of 3 must be touch and go) 60-70%

Even: 8-10 hand release Burpees

*Notes: should get at the min 25-30 seconds rest each round.

5 minutes rest

2) 4 min AMRAP of

15 unbroken KB Swings (53/35)

10 pull-ups

*2 minutes rest

6 min AMRAP of:

10 clean and jerks 115/85

10 barbell roll outs

20 unbroken DU

*Notes: if you normally have consistent DU (50+ unbroken) then missed rep

go back to zero!!!!

*4 minutes rest

8 min AMRAP of:

12/15 unbroken Wallballs (all 20#}

10 KB single arm overhead step back lunges (35/26) (5 with right arm and 5 with left)

8 T2B
*5 minutes rest
3) 12 rounds of:

Row :30 seconds @ 10

*Rest :30 seconds between sets

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