W.O.D.

Tuesday - 01/19/2021
WOD FOR TUESDAY, JANUARY 19TH

Strength:


E2MOMx10

Power Snatch + Hang Snatch + Snatch

- 2 Sets @ 72.5% 1RM Snatch

- 3 Sets @ 77.5% 1RM Snatch



Conditioning:


“Wakanda Forever!”

2 Rounds Each for Time

24/18 Caloriel Bike

30 Alt. Dumbbell Hang Clean and Jerks (50/35)

30 Box Jumps Overs (20)

24/18 Calorie Bike

-Rest 2 Minutes Between Rounds-


Scaling Options:


*Scaling Option 1

3 Sets

16/12 Calorie Bike

30 Alt. Dumbbell Hang Clean and Jerks (35/25)

30 Box Jumps Overs (16)

-Rest 2 Minutes Between Rounds-


*Scaling Option 2

3 Sets

12/9 Calorie Echo Bike

20 Alt. Dumbbell Hang Clean and Jerks (25/15)

20 Step-Up and Overs (16)

-Rest 2 Minutes Between Rounds-



Accessory:


2 Minutes Quad Smash (each side)

2 Minutes Child Pose







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