Thursday-Saturday 170112-14 – Experienced

Thursday 1/12
Conditioning
4 rounds of 4 minute AMRAP:
30 Wall balls (25/16)
20 Chest to Bar Pull ups
10 Hang Snatch, from above the knee (135/95)

Rest 4 minutes after each AMRAP.

Score: Total Reps completed. For each AMRAP, start where you finished the previous AMRAP.

Friday 1/13
Conditioning
Every 5:30 Minutes, for 6 Rounds complete for time:
400/350 m Row
15 American Kettlebell Swings (24/16)
10 Box Jumps with Step Down (24/20)
5 Chest to Bar Pull ups (Scaled: Jumping Chest to Bar Pull ups)

Saturday 1/14
Conditioning
“Open WOD 14.4”
14 minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall balls (20/14)
30 Power Cleans (135/95)
20 Ring Muscle Ups (Scaled: Bar Muscle ups or 20 Chest to Bar Pull ups followed by 20 Ring Dips)

Here’s what’s on tap for Sunday/Monday’s Experienced classes:

Strength
Back Squats 5×3, increasing

Rest as needed, then:

1 attempt at max reps of Bodyweight Overhead Squats

Scale Overhead Squats to 25%-50%-75% of bodyweight. Compare to 8/10/16.

Conditioning
6 minute EMOM:
10-15 second L-hang from bar