Friday – 220128

Friday – 220128

SWOD

DB Shoulder to Overhead Ladder

In 90 seconds complete as many reps as possible of:

Rx
50/35 x 3 reps/arm
60/40 x 3 reps/arm
70/50 x 2 reps/arm
80/55 x 2 reps/arm
90/60 x 1 rep/arm

Intermediate
30/20 x 3 reps/arm
40/25 x 3 reps/arm
50/35 x 2 reps/arm
60/40 x 2 reps/arm
70/50 x 1 rep/arm

Scaled
20/12 x 3 reps/arm
25/15 x 3 reps/arm
30/20 x 2 reps/arm
35/25 x 2 reps/arm
40/30 x 1 rep/arm

Note: At 3…2…1…Go athletes will have 90 seconds to complete as many of the reps in the sequence as possible. Athletes will then rest until 6 minutes and repeat. Maintain form and complete as many reps as possible, it may not be possible to complete all reps.

WOD

Complete as many reps as possible in 5 minutes of:
25 Power Snatch (115/80)
25 Burpees over the bar
AMRAP Overhead Squats (115/80)

Note: Score is the number of Overhead Squats completed in the AMRAP.

FINISHER

3 sets of:
Max Wall Sit w/ Plate Bear Hug (45/35)

……….

BURN

For time:
Row 4000m

*Every 3 minutes perform 10-9-8-7-6-5-4-3-2-1 Burpees over the rower

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WOD