Workout of the day – Saturday January 15th
Warm up
Coach’s choice
Partner WOD
35 min partner AMRAP:
1,000m/800m row – non-rowing partner holding a handstand against the wall
50 alternating DB squat snatches 50/35 lbs
40 box jumps over 30/24 in
30 single DB OH lunges 50/35 lbs
20 strict handstand pushups
10 bar muscle-ups
Scaling options: lighter dumbbell to achieve full squat on snatch, pike pushups with or without feet on box, 20 Chest-to-bar pullups or banded chest-to-bar pullups
EVF360
35 min partner AMRAP:
1,000m/800m row – non-rowing partner holding a handstand against the wall
50 alternating DB squat snatches 50/35 lbs
40 box jumps over 30/24 in
30 single DB OH lunges 50/35 lbs
20 strict handstand pushups
10 bar muscle-ups
Scaling options: lighter dumbbell to achieve full squat on snatch, pike pushups with or without feet on box, 20 Chest-to-bar pullups or banded chest-to-bar pullups
Olympic lifting
Muscle snatch 3×4
Time cap: 10 min
Power snatch + snatch power jerks 5x(1+3)
Time cap: 13 min
Power snatches + overhead squat 5x(2+1)
Time cap: 12 min
Deficit snatch grip deadlifts 3×3
at 100%
Time cap: 8 min
2022 01 14