Monday 2.11.2019

 

“FITNESS”

A. Four sets of:
Barbell Bent Over Row x 6-8 reps @ 2111
Rest 45 seconds
Single Arm Overhead Carry x 75 ft each arm
Rest 45 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 45 seconds

B. Every 3 minutes, for 15 minutes (5 sets) for times:
12/9 Calorie Row
9 Dumbbell Ground to Overhead
(only 1 head of each Dumbbell needs to touch the floor on each rep)
6 Burpees

“PERFORMANCE”

A. Six sets of:
Snatch x 1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

Suggested loading per set (by %): 70, 75, 80, 85, 85-90, 85-90

B. Every 3 minutes, for 15 minutes (5 sets) for times:
12/9 Calorie Row
9 Bar-Facing Burpees
6 Power Snatches (115/75 lb)

Choose a load for the Power Snatch that you can complete either unbroken, or in 2-3 quick sets. If the prescribed loading is easy for you, feel free to scale this up to 135/95 lb.

“COMPETITION”

A. Three sets of:
18 Cal Assault Bike
6 Ring MUs
12 Cal Assault Bike
12 CTB Pull-ups
6 Cal Assault Bike
18 Toes to Bar
Rest 3 minutes

*Adjust numbers so that these can be completed unbroken (at least on the first set)

B. Six sets of:
Snatch x 1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

Suggested loading per set (by %): 70, 75, 80, 85, 85-90, 85-90

C. Every 3 minutes, for 15 minutes (5 sets) for times:
12/9 Calorie Row
9 Bar-Facing Burpees
6 Power Snatches (115/75 lb)

“ENDURANCE”

1 Minute Assault Bike @40-50 RPM
1 Minute Assault Bike @50-60 RPM
1 Minute Assault Bike @60-70 RPM
x 10 sets (30 minutes)
*Goal is consistent output in each interval; pick a number and stay there for the whole minute.

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