20200921

Little de-load week following our recent strength cycle.  This doesn’t mean it will be an easy week.  Just breaking from the normal strength piece to re-charge!

 

Warmup:

Grab light KB and Med Ball

200M Jog

10 KB Deadlifts

10 Squat2Stands

10 Russian KB swings

10 Front Squats w/Med Ball

10 Push press to Wall Ball target

10 Wall Ball Shots

Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, High Hang Power Snatch, Power Snatch from above Knee, Power Snatch from mid shin

WOD:

Triple AMRAP!!

AMRAP 5:

Max Wall Ball (20/14)

-Rest 2:00-

 

AMRAP 5:

Max Russian KB Swing (70/53)

-Rest 2:00-

 

AMRAP 5:

Max Power Snatch (135/95)

 

*Score each AMRAP separately

So, with three separate AMRAPs, you can go about this a couple different ways.  You can try to go unbroken as long as possible, catch your breath (might take a while) and go again.  Or, you can do a manageable chunk of reps, take a QUICK breather, then get back on the reps.  Keeping the rest short might work best over the full 5 min

 

Scaling options:

Med Ball weight -> 14/10 -> As needed

 

KB weight -> 53/35 -> 35/25 -> As needed

 

Bar weight -> 115/80 -> 95/65 -> As needed

 

Cool Down:

Couch Stretch – 2 Min per side

 

Leg Bleeds – 3 Min

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s