MONDAY, JANUARY 21ST 2019

Home / WOD / MONDAY, JANUARY 21ST 2019
Ryan Barlow | January 20, 2019 | no comments |

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

Push Press (5 x 5 )
*5 sets of 5 reps. Start around 60% and work up.

*Push Press allows bending at the knee. There’s just no dip under the bar. Think of it as a cheating strict press. Flex your quads and glutes on the way up to assure that you do not dip under the bar. You should be able to do a lot more than strict press.

*After each set perform 1min. worth of Russian Twists with a 35/26lb KB.
*Rest 2min. and repeat. You have 20min. to get 4-5 working sets.

B) METCON (FOR REPS):

“Ricky Bobby”
2min. AMRAP:
200m Run
8 Alt. DB Snatch (50/35)
Max Toes-To-Bar in remaining time

Rest 1min. x 5 Rounds

*Score is Toes-To-Bar only
*I really want you to move quick! You should have about a minute on the TTB, so if you don’t, scale a few things back.

S1/MRx: DBS (45/30)
S2/ MS: DBS (25/15); Hanging Knee Raises (Score is reps of HKR)

Add comment

Leave a Reply

Your email address will not be published. Required fields are marked *

error: Content is protected !!