Saturday 1/7/17 - Going the Distance

January 7, 2017

MAIN WOD

M-1: Snatch 5 Sets of 2

Add 5-10lbs to last week's Sets of 3
 

M-2: 4 Rounds For Time:
10 Strict Handstand Pushups
200' Farmers Carry, moderately heavy
500m Row
--TIMECAP: 20:00--
 

*HSPU & Farmers Carry should take approximately 1:00 each

*Scale Accordingly

 

OPTIONS

Level 2

4 Rounds For Time:
10 Strict Modified Handstand Pushups
200' Farmers Carry, moderately heavy
500m Row

 

Level 1

4 Rounds For Time:
10 Perfect Pushups
200' Farmers Carry, moderately heavy
500m Row

 

JAG (Class at 1:00pm w/Jess)

W: 10min EMOM, alternating

o) 8 12/11' WBS

e) 20 Singles + 10 DU + 5 Triples (or 10 more DU)

 

J-1: Every 2 Min for 10 sets: 2 Snatches (start at 65-70%)

 

J-2: Back Squat 5x5, use 90% of this week's heaviest set of 6

 

J-3: 4 Rounds For Time:

10 Strict Handstand Pushups

200' Farmers Carry, 70-100/55-70

500m Row

 

J-4: 3 Rounds for Total Distance:

2:00 Handstand Walk

2:00 Rest


OPTIONS
Partner Assisted w/ PVC
Bear Walk: https://www.youtube.com/watch?v=jNwx_LsGgrc