Monday February 17
TTB skills
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
The goal of today is to get comfortable with TTB and overhead squats. Both require a lot of shoulder mobility. That will be the focus at the beginning of class. The weight is supposed to be light. You should be able to go unbroken when fresh.
Tuesday February 18
For Time:
100/70 cal Row/Bike
30 Deadlifts (225/155)
20/20 Single arm DB PP 50/35
50/35 Pushups
Everyone loves Chippers! Start the row/bike at 80-85% Focus on quality of stroke for the row. It will help you on the deadlift. The deadlift should be a weight you could do 15 in a row when fresh. The rest of the wod is all arms! Time to build the pythons!
Wednesday February 19
Front squat
3-1-3-1-3-1
84-89-86-92-89-94
or 5×3 Tempo FS 32×1
12 min AMRAP
10 Goblet lunges 70/53
4 Strict Pullups
35 DU
This is the last week of heavy front squats. We max in 2 weeks!!! Quick transitions on the wod! Pick a weight you can do unbroken on the lunges.
Thursday February 20
“Long Haul”
2 Rounds For Time:
20 Push Presses (115/75)
30 Single Dumbbell Box Step-ups 50/35
40 Burpees over DB
50/35 Calorie Row
This wod gets real on round 2. Suggest breaking up round 1 in 2 sets, then send on round 2! The weights should be medium on the Push press. You should not fail a rep!
Friday February 21
800m run
15 Hang squat cleans 135/95
600m run
12 Hang squat cleans 155/105
400m runs
9 Hang squat cleans 175/115
We haven’t done a lot of cleans. They are a very taxing movement. We will work on skills at the beginning of class. If these crush you, check out Braden’s class on Saturday’s at 930 for extra help.
