WOD20200311-12

Wednesday conditioning session:

35 min timecap

15 snatch 95/65
500 m row/400 m run/400 m ski (choose 1)
12 snatch 115/78
Row/run/ski
9 snatch 135/95
Row/run/ski

9 rope climbs

9 snatch 135/95
Row/run/ski
12 snatch 115/78
Row/run ski
15 snatch 95/65
Row/run/ski

*you can mix and match row/run/ski how you like

Thursday:

Mobilize, then:

Monster walk protocol (get glutes going!)

Front Squat Progressions
Every 2:30, for 15 minutes (6 sets):
Front Squat

*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Sets 5-6 – 1 rep @ 97%+

The goal is to find a 1-RM Front Squat today.

Conditioning Session
For time:
25 Bar Facing Burpees
2,000 Meter row
25 Bar Facing Burpees

Time Cap: 20:00

Set up a barbell for the bar-facing burpees.

Core Accessory Work
Three sets of:
Face Down Chinese Plank Hold x 60 seconds
Rest 60 seconds
Face Up Chinese Plank Hold x 60

Optional:
Three sets of:
Bent-Over Rows x 12 reps
Rest 30 seconds
Banded Tricep Push Downs x 30 reps
Rest 30 seconds
Dumbbell Lateral Raises x 12 reps
Rest 2-3 minutes