Friday 1-19-18 S

Thursday, January 18, 2018

Warm Up: 
2-3 Mins of: 

Pec Stretch Off Rig/or Banded Stretch   
+
Grab a PVC Pipe and perform easy Pass Thrus ... 
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2 Rounds of: 
60 Secs Rowing or Biking  
10 PVC OH Squats 
+
Trade in PVC for an empty Barbell  
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2 Rounds of: 
2 Power Snatches 
4 Overhead Squats 
+
After 2 rounds perform 8 Strict Hanging Knee Raises 
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2 Rounds of:  
2 Squat Cleans 
4 Push Jerks 
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After 2 rounds perform 16 Walking Lunges 
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Review: 
OH Squats (choose a wod weight heavier than last week) 
Squat Clean & Jerks 

OH Plated Lunges 

 

Strength & Skill: 
5 Min EMOM of: 

1-2 Overhead Squat, build off the ground   
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No rest...
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Workout: 
8 Min AMRAP:  
 
8 Overhead Squats 135/95   
8 Toes to Bar 
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Rest 2-3 min (scores and add weigh to BB)  
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Strength & Skill: 
5 Min EMOM of: 

1-2 SC & Jerk, practice/build for workout   
+
No rest... 
+
Workout: 
8 Min AMRAP:  

4 Sq. Clean & Jerks 185/125  
16 Plated OH Lunges @ 45/35 (Adv. Unweighted Alt Pistols)

 

Score: rounds plus reps on both amraps 

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