Monday’s WOD

Warm Up:

500M Row

200M Run

Skill:

Burgner Warm-up

 

2 Rounds For Time:

100 Double Unders

50 Shoulder-to-Overheads, 95/65 lbs

25 Toes To Bars

 

Advance WOD

Strength

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

1) With a 10 minute clock…

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 400m

Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.