WORKOUT OF THE DAY, JANUARY 18th 2016


Published January 17, 2016


WOD:

#filthy fifty

50 Box Jumps, 24/20

50 Jumping Pull-Ups

50 Kettlebell Swings, 53/35lbs

50 Walking Lunge Steps

50 Toes to Bar

50 Push Press, 45/35

50 Barbell Good Mornings

50 Wallballs, 20/14

50 Burpees

50 Double Unders

CASHOUT: (Optional Gymnastics Pulling work)

5 sets of 12 unbroken C2B Pull ups 

COMPETITORS:

SESSION 1
1. Snatch
EMOMx9
Min 1: 80%
Min 2: 83%
Min 3: 86%
Min 4: 89%
Min 5: 83%
Min 6: 86%
Min 7: 89%
Min 8: 90+%
Min 9: 90+%

 

2. Snatch Accessory
5×2 Snatch Grip Pausing Deads – pause 2″ off the floor for 3 full seconds before finishing the lift.

 

3. Squat
5×2 Box Squats – Set the box up just below parallel. Pause for 2 seconds on the box. Shins should stay vertical throughout the movement.

 

4. Strength Accessory
5×10 Bent Over Barbell Row

 

SESSION2
1. Conditioning
“The Dirty Thirty”
30 Box Jumps, 30/24
30 C2B Pull ups
30 Kettlebell Swings, 2/1.5-pood
30 Front Rack Walking Lunge Steps, 135/95
30 Toes to Bar
30 Push Jerks, 155/105
30 Dead Lifts, 175/125
30 Wallballs, 30/20
30 Burpees
90 Double Unders
Only 1 bar. Athlete is responsible for changing weights.

 

2. Gymnastics Pulling
For time:
10 Strict Ring Muscle ups
20 Strict C2B Pull ups

 


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