Thursday January 19

January 18th, 2017
by:

SMR Workshop this Saturday, January 21st from 12pm – 2pm.

More info on Workshop here.

JohannaSMR.jpg

Strength / Skillwork

Front Squat
3-3 | 3-3-3-3
2×3 @ 45, 55% (4141 Tempo)
4×3 @ 70, 80, 85, 85, 85%

WOD

5 Rounds of:

  • 6 Hang Squat Cleans
  • 2:00 of Burpees
  • 2:00 Rest

[Score = All Burpees + Lbs. of Heaviest set of 6 unbroken]

Rx+: Hang Squat Clean (can not front squat it for Rx+)
Rx: Hang Power Clean
[Start around 50% of 1RM, and build up to find your heaviest 6RM. A failed set does not count.]
Example Score: 32+33+30+31+34+150Lbs = 310

Elements

19:00 AMRAP

  • 19 Burpees
  • 19 Calorie Row
  • 19 Flutter Kicks (2-ct)
  • 19 Scissors (2-ct)