Monday 09.30.2019

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Full Clean EMOTM x 10:00
Warm-up as needed before working through the following sets and reps every minute on the minute of 2 x Full Clean, athletes should begin at a working weight of 40-50% of a 1 rep maximum.

10 Rounds, every minute on the minute of
2 x Full Clean (Climb as able*)

Notes: Weight guidelines today stipulate that athletes work towards the second volume of cleans for weight in the upcoming metcon as preparation for movement and touch and go repetition capacity.

Post scores to comments.

“Open WOD 16.2 REDUX”

AMRAP in 20 minutes as follows

Continue until 8 minutes
25 x Toes-to-Bars
50 x Double-Unders
15 x Squat Cleans
Then…
25 x Toes-to-Bars
50 x Double-Unders
13 x Squat Cleans (185/115 lb)

If completed before 8 minutes,
continue until 12 minutes:
25 x Toes-to-Bars
50 x Double-Unders
11 x Squat Cleans (225/145 lb)

If completed before 12 minutes,
continue until 16 minutes:
25 x Toes-to-Bars
50 x Double-Unders
9 x Squat Cleans (275/175 lb)

If completed before 16 minutes,
continue until 20 minutes:
25 x Toes-to-Bars
50 x Double-Unders
7 x Squat Cleans (315/205 lb)

Notes: Weight selection paths and movement/scaling guidelines will be covered during the whiteboard brief.

Post scores to comments as reps completed at 16:00 mark.