SATURDAY, JANUARY 19TH 2019

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Ryan Barlow | January 18, 2019 | no comments |

7:30AM PARTNER WOD

“Burpin’ Barbell”

Alternating full rounds w/ a partner…

Starting at 0:00 (10min. Time Cap)

10 Rounds For Time:
5 Power Cleans (115/70)
5 Shoulder To Overhead
5 Front Squats
5 Lateral Burpees Over Bar

S1/MRx – 95/55; Burpee Step Overs
S2/MS – 65/35; Burpees
Rx+ – 135/95

Rest 5min.

“Hundo”

Starting at 15:00 (20min. Time Cap)

100 American KBS (53/35)
100 Wall Balls (20/14)
100 Pull-Ups
100 Box Jumps (24/20)

S1/MRx: AKBS (44/26); Assisted Pull-Ups/Ring Rows; BJ (20/14)
S2/MS: AKBS (35/18); WB (14/10); Jumping Pull-Ups; Step Ups (20/14)

8:30AM MOBILITY AND RECOVERY WOD

We will be doing a group ROMWOD to cool down from/warm up for today’s other WODs.

9:00AM STRENGTH AND SKILL WOD

We will be working up to a heavy Hang Snatch today (Squat or Power is fine)

The workout will follow the format below:
Every 4min. for 5 Rounds
200m Run
200/150m Row
Hang Snatch:
R1) 10 @ 45%
R2) 8 @ 55%
R3) 6 @ 65%
R4) 4 @ 75%
R5) 2 @ 85%

At the end of Round 5, we will spend the next 10 minutes working up to a 1RM Hang Snatch! You will put your heaviest Hand Snatch in the final box to record it for future use.

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