Tuesday, 16 May, 2017
WARM UP – MOBILITY
Dynamic hip openers
Banded Back Squat warmup w/barbell
WOD A
BACK SQUAT X 4
Back Squat E2.5MOM x 6 sets:
Sets 1-3: 6 reps@ approx. 70%
Sets 4-6: 4 reps @ approx. 75%
—
-You may go a little heavier if weights are feeling light today
WOD B
SNAKES ON A PLANE
2 x 6 min AMRAP’s w/ 3 mins rest
1) 6 min AMRAP
3 Ring Muscle Ups (6 dips if you don’t have MU’s)
4 Power Snatches 165/110lb (heavy-ish but should be able to do quick singles)
5 Overhead Squats 165/110lb
—-Rest 3 mins—-
2) 6 min AMRAP
6 Thrusters 115/80lb (first round should be UB)
7 SDHP 115/80
8 Chest To Bar Pullups
—-
-Score is total reps for both couplets
ACCESSORY
Easy 8-10 min bike, run or row
Crossover Recovery
