Search

Tuesday 01252022

For Quality:

3 Minute Foam Roll

3 Minute Easy Bike, Row, Ski, or Run

2 Rounds: 5 Strict Pull-Ups + 10 Air Squats + 5 High Box Jumps + 10 Sit-Ups

1 Round Of Snatch Biased Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Presses( behind )

5 Snatch Grip Stiff Legged Deadlifts

5 Overhead Squats

Then….

30 Banded Pull-Aparts

Snatch conditioning

5-10 min

For Time:

15 Power Snatches

12 Power Snatches

9 Power Snatches

6 Power Snatches

3 Power Snatches

You choose weights.

Does not have to be unbroken. Add weight each rd.


Gymnastics 8 min cap

10 Rounds For Time:

2 Unbroken Ring Muscle-ups

Modifications

bar muscle ups

10x6 double db bent over rows


WOD

“Voicemail “

On the Minute x 10 Rounds:

6 Chest to Bar Pull-ups

6 Box Jump Overs (24"/20")

Max Dumbbell Snatches 50 / 35 lb

Reduce reps if needed !

Score is db snatches


157 views0 comments

Recent Posts

See All

WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b

PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs