200126 - Weekly Preview

MONDAY -
* WOD GOAL = 16 Rounds!!! Treat this one as an EMOM with your partner! Quick transitions today! Use the rest your partner gives you as the only rest! *
AMRAP 16:
with a partner
(Switch after each round)
20 DU
3 DB Squat Cleans 45/35
6 DB Box Step Ups 20”

[Accessory work: Pistols (single leg work) ]

TUESDAY -
* WOD GOAL = 10 TOTAL
This is the least amount in each of the movements, so work towards a steady 5 in each! *
Tabata
(:20 work and :10 rest for 8 rounds each movement)
Pull Ups
Sumo Deadlift High Pull

[ Strength work: Deadlift - Build to heavy 2 and then 2 - 2 - 2 - 2 ]

WEDNESDAY -
* WOD GOAL = 9 Rounds! 4 in the first, 3 in the second, and 2 in the last!
Smooth is fast! Work steady and try to be strategic about when you drop the bar so you’re not doing extra cleans to get into your lunges! *
AMRAP 4:
4 Clean & Jerk 75/55
8 Front Rack Lunges
Rest 1 minute
AMRAP 4:
4 Clean & Jerk 95/65
8 Front Rack Lunges
Rest 1 minute
AMRAP 4:
4 Clean & Jerk 125/95
8 Front Rack Lunges

[Strength work: Strict Press 8, 8, 8 ]

THURSDAY -
* WOD GOAL = Under 5 minutes!
This is a grinder! Rest at the top and just keep on swinging! Knock out those T2B and just pick it back up! *
For Time
100 KB Swings
with
EMOM
5 Toes to Bar

[Accessory Work: CORE! ]

FRIDAY -
* WOD GOAL = Under 20 minutes!
There will be a 25 minute time cap on this bad boy so you’ve got to move quick! If you think that you can’t do the 7 snatches/oh squats unbroken for at least half of the rounds….scale it like a boss please! *
7 Rounds for Time
200m Run
7 Power Snatch 105/75
7 Overhead Squats
7 Burpees