Monday 1.22.18

 Amy C.

Amy C.

Strength:
Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 80%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

WOD:  18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

10 min time cap

**New standards per Dave Castro:
DB Snatches - If doing the mid-air hand switch with the db, you must do so at the eye level or lower.  No hand on knee.

Burpee - to Rx you must jump in and jump out.  Scaled burpee allows you to step out and/or in.  Feet must just OVER dumbbell, not behind or in front.

** Done in two heats.  Choose a partner.  Count for them.  This is a practice run through of an Open workout.  Practice meeting the standards and judging each other.

Cash out (time permitting) - easy 800m - 1 mile run.

 

Mandi Reading