WOD – Monday 3/4

So 19.2 uh? Little bit different than 19.1, but the effort given was not. So proud of everyone who gave it 100%. Good luck to all those testing or retesting today. Remember, if you are coming in during a class, make sure you secure a judge beforehand.

2 or 3 times through at 60%
:30 of work, :10 of transition time
Double Unders
Goblet squats

The Port squat mobility series

Back squat –
1×5@70%, 1×4@75%, 1×3@80%, all singles between 85 and 90%
Just a solid back squat session. Go into Wodify, find your numbers and work hard. Since these lifts are such high volume, it is important to rest as needed between each set.

“Don’t Stop me Now”
16 min AMRAP
100m farmer’s carry (70/53#)
20 DB step-ups (50/35#)
20t SA DB S2OH
This one will start to build as the clock ticks down. It is going to hold your heart rate at a pretty high pace given how long your body will be under tension. The farmer’s carry is done with 2 heavy KB’s, the step ups are done with 2 heavy DB’s and the S2OH are done with 1 DB, 10 reps each side. Make sure we understand what a good rep looks like in the step-ups. Single leg work can be done under high intensity only when the individual is capable of consistency. So if your form is breaking down wither lighten the load or work on some lunges instead.

Unlike last week, where a push jerk was required (not all of you obliged), this week it is a S2OH. So strict press, push press, push jerk, split jerk and thruster can all be used. Use the last one. Dare you.

1. Body Building – 4 rounds
10 DB bench press
15 DB deadlifts
20 weighted/banded glute bridges
2. Banded work – accumulate 100 each
Banded woodchops
Banded ab pull-downs
3. Interval work – 3 rounds; not for time but for consistency and quality of movement
500m row
25 HSPU’s
2 rope climbs
4. Gymnastics – pull-up work
A. Strength piece
Weighted pull-ups
Complete 5×5 AHAP
B. Endurance piece
5:00 of kipping/butterfly work
5. Core work – complete 3 rounds
25/20 cals AB
25 GHD sit-ups

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