WOD – Monday 2/25

Last chance to take a crack at 19.1. Remember if you plan on coming in to give 19.1 a go you must secure your own judge. Don’t come to class and assume that someone will be there to help.

50 DU’s or 100 singles
10 deadlifts
10 front squats
50 DU’s or 100 singles
8 deadlifts
8 hang cleans
8 front squats
50 DU’s or 100 singles
6 squat cleans

Front squat and front rack mobility

Squat clean – 3×3, 3×2, and 3×1
3’s between 70 and 80%
2’s between 80 and 90%
1’2 all above 90%
So a similar format to the wave, but all your 3’s will be done in the first wave, the second wave will be all doubles and then the last wave will be your singles. From the first triple to the last single, you will be building the entire time. So grab a whiteboard and make a plan.

The squat clean can be a bit intimidating because you are pulling yourself under a heavy barbell. Just remember that we have done the homework. We have put some serious volume into the front squats the last week, we have done a ton of power cleaning. Today we are combing the two. Directly after hitting triple extension in the clean, focus on getting under the bar and replicating the bottom position of the front squat; hips between the heels, upright torso, high elbows and the bar in the front rack position. You will make a lift based on core engagement alone, be ready for that weight.

“Dig a Hole”
1 round; AFAP
50 burpees over the rower
500m row
Just an absolute mental monster. This is one that is going to push two very different paces. The burpees should be done methodically and intelligently where the row should almost be reckless. Obviously, a good understanding of your capabilities on the rower will help you from burning out, but it is only 500m, get after it.

Accessory Work
1. Body Building – 4 rounds
20 banded tricep push-downs
15 DB incline bench press
20 empty BB bicep curls
2. Banded work – accumulate 100 each
Banded lat pull-downs
Banded leg curls
3. Interval work – 6/8/10 minutes (build if done before)
:30 hard/:30 easy on the ski erg
4. Gymnastics – HS endurance
Either or both
A. Accumulate 4:00 inverted OR 100 shoulder taps
B. 10 min EMOM – every minute complete a 25′ HS walk (or max distance for :30)
5. Core work – complete 3 rounds
20 banded deadbugs
10e banded plank rows
100′ waiters carry

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