Tuesday, 2-11-20

For time: 1000m Row 5 Rope Climbs 800m Run 4 Rope Climbs 60 GHD sit-ups 3 Rope Climbs 40 Wall Balls 20/14 2 Rope Climbs 20 Burpees over the bar 1 Rope Climb

Tony’s Sushi 6PM.   Sally With Leg raises   Filthy 50 For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*

Strength: Back Squat 1×8 @60% 1×8 @65% 1×8 @70% 1×8 @75% WOD: 1-10 10-1 Push Press 155/105 T2B * Begin Every Round with 5 Goblet Squats 70/53* * Scale As Needed *

21-18-15-12-9-6-3 Reps For Time: Deadlifts (185/133) Sit Ups Double Unders Begin each round with a 50 M Bear Crawl

Strength: 15 Min to establish Heavy Single Front Squat WOD: 10 Min AMRAP 5 Walk Out, Walk In push ups 6 DB 25/15 Box Step up and overs 24″/20″ Rest 2 Min 3 Min AMRAP D/U’s

This week will be more than usual snatching and snatch assistance exercises. When completing these exercises have a purpose. Do not just snatch away. Where is your weakness? Not bring knees back, chest/hips not rising together, pulling early, losing back extension, not coming to full extension, speed under the bar?? Your purpose is finding and…