A.Back Squat or Overhead Squat
1-3 Reps E:3:00 x 4 Sets
Open WOD 17.2
AMRAP in 12 minutes
2 Rounds of:
50 ft Dumbbell Walking Lunges (50/35 lb)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50/35 lb)
Then, 2 Rounds of:
50 ft Dumbbell Walking Lunges (50/35 lb)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50/35 lb)
Program Notes:
We start the day with a squat E:3. We’ve got more rest than a couple weeks ago and less rep demand. Try to increse from 2 weeks ago if you feel good. Then…..
We’ve got an oldie but a goody tester workout today. This one has some gymnastic bottle necks, grip fatigue all over the place and everyone’s favorite…. lunges. Show up and see where you are at.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate: Jumping Bar Muscle Ups
Scaled: Hanging knee raises, 35/20 DBs, 10 Jumping Pull ups +10 Knee to plank push Ups Push Ups
Beginner: Body weight lunges, Sit Ups, 25/15 DBs, 10 Ring Rows +10 Scaled Push Ups