WOD for Friday, Jan 19, 2018

Strength 19-01-2018

1) Sumo Deadlift: 5 x 2 for Speed @70%, every 60s
then
3 x 1 @80% for Speed-Strength, every 60s.
– Reset on each rep.

  • Beginner: 5 x 5, focusing on perfect execution. Rest 90s.

Conditioning 19-01-2018

EMOM 10:
3 Touch N Go Power Snatches (60/42.5kg)
and
4 Overhead Squats

Rx+: 4 Power Snatch + 6 OHS

  • Beginner Scaling
    Option #1: 3 Touch N Go Power Cleans (60/42.5kg) + 4 Front Squats
    Option #2: 5 Russian Swings (24/16kg) + 7 Goblet Squats

Extra Credit 19-01-2018

1a) Dimel Deadlifts: 3 x 20. Rest 45s.
1b) Banded Plank Row: 3 x 10-12 each. Rest 45s.

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