August 22, 2017

TUESDAY!

A) 10:00 (progressively loading) “BB Cycling” EMOM: Power Snatches!

Note: C/RX athletes must perform the workout as prescribed. Note to C: all sets must be UB. *Clips are required. Do not let empty BB’s drop when de loading your bar!.

COMPETITOR: UB
#115/75+ x7x3:00
#135/85+ x5x3:00
#155/95+ x3x4:00

RX:
#105/65 x7x3:00
#115/75 x5x3:00
#135/85 x3x4:00

PERFORMANCE:
#95/55 x7x3:00
#105/65 x5x3:00
#115/75 x3x4:00

MOD(S):
1) Stay at a weight for the entire EMOM, performing between 4-6 reps every minute on the minute. Do not progressively load. Scale Down: Hang Power Snatches.

2) Perform 8-10 Alt. DB Snatches #35/25 + 8 Split Jump Lunges (or 10 Alt. “FR” weighted Lunges).

MET CON: (15:00) For Time!
“Mike V’s B-DAY WOD!
*D.O.B: 8/22/68 (49)

COMPETITOR:
22 Calorie Bike!
8 Ring Muscle Ups
(Bar MU = RX but will be noted)
22 Front Squats #165/115
8 Ring Muscle Ups
22 Front Squats
22 Calorie Bike

RX:
22 Calorie Row
8 C2B Pull Ups
8 Pull Ups
22 Front Squats #135/95
22 Calorie Row
8 C2B Pull Ups
8 Pull Ups
22 Front Squats #135/95
8 C2B Pull Ups
8 Pull Ups

PERFORMANCE:

BUY IN: 200 M Run

8 Pull Ups (22 Jumping Pull Ups or 22 Ring Rows) *No banded Pull Ups.

22 Front Squats #115/75 (#95/65) or DB Front
Squats #25/15

22 Calorie Row

22 Pull Ups

22 Front Squats

22 Calorie Row

8 Pull Ups