Wednesday November 13, 2024

Warmup

2:00 bike/row

10 Cossack squats

10/side upright row

10/side bent over row

5/side hang db snatch

10 scapular pushups

3/side Turkish get up

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Power Clean or Power Snatch

Work up to a heavy single.  Then, EMOM 6:  2 power cleans or power snatches at a moderate to heavy (65-85%) weight.

WOD

AMRAP 14:

KB Swings

Pushups

3/6/9/12/15/etc.

You must also complete 100 situps at any point during the workout (broken up/partitioned as desired).

F:  box pushups; reduce situps reps

P1:  70/55; first 5 rounds are matador dips instead of pushups

P1.5:  55/35

P2:  35/25; 75 situps

C: 

Power Clean or Power Snatch

Wall Climbs

1/2/3/4/5/etc.

You must also complete 75 GHD situps OR 50/40 ski cals at any point during the workout (broken up/partitioned as desired). 

No RX weight for C, but it should be heavy.

Combine options as desired.