Take on Monday with a head of steam…
Inguz Update: Be sure to register your team for Barbells for Boobs at our event page. You can do so at the link HERE.
Below is a breakdown of the programming for the week.
Monday: Benchmark WOD “Dirty 30” (Snatch Accessory)
Tuesday: Power Clean + WOD (Conditioning Accessory)
Wednesday: WOD (Handstand Walk/Split Jerk/Body Armor Accessory)
Thursday: WOD (Back Squat Accessory)
Friday: Pause Front Squat + WOD (Squat Clean/Gymnastics Conditioning Accessory)
Saturday: WOD (Oly Class Clean & Jerk/Midline Accessory)
Sunday: WOD (Front Squat Accessory)
WOD
“Dirty 30”
For Time:
30 Box Jumps (24/20″)
30 Chest-to-Bar Pull-ups
30 KB Swings (1.5/1.0 pood)
30 Front Squats (115/75#)
30 Toes-to-Bar
30 Push Press (115/75#)
30 Deadlifts (115/75#)
30 Wall Balls (20/14#)
30 Burpees
30 Double Unders (60 Single Unders)
* There is a 30 minutes time cap on this WOD. Post time, or total reps completed, to the whiteboard. Compare to 01.16.18.
Accessory Work
1. Snatch
On the Minute x 14:
Minutes 1-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74)
Minute 4: Rest
Minutes 5-7: 2 Squat Snatches (78-81-84)
Minute 8: Rest
Minutes 9-11: 1 Squat Snatch (88-90-92)
Minute 12: Rest
Not for Time: 3 Singles (92-94-96)
Snatch Pull + 3 Snatch Hang High Pulls
5 Sets (63-65-67-69-72)
