Tuesday, January 29, 2019

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(Glycolytic)
WOD Review:

Warm up all together: 60 sec bike, 30 sec PVC pass thru, 20 sec/arm PVC chicken str, 5 TVWQB, 5 DB deads/arm, 10 hanging shrugs, then 2x: 2 HC&J/arm, 2 snatches/arm, 3 pull-ups, 200m bike

WOD

5 Rounds (On the 5:00):
5 DB Hang clean and jerk (Arm 1) (50/35) (50+ 35/20)
5 DB Hang clean and jerk (Arm 2)
10 Alt DB snatches 
10 C2B Pull-ups (50+ COB) (Fitness: Ring rows)
20/16 cal Bike
(Have less than 1 min rest? Decrease bike cals, then load, then other ex reps.)

Post WOD

Time permitting get in a few sets of 5-8^ BB back squats with 2 sec pause at bottom of squat.