Tuesday – 3/3/2020 (Sweat WOD Included)

The Workout for Tuesday is:

APPLIED STRENGTH
Every 60 seconds, for 7 minutes (7 sets)
-1 Hang Snatch (work up)
Every 60 seconds, for 7 minutes (7 sets)
-1 Snatch (work up)
*Advanced athletes squat snatch the entire time.

METCON
5 Total Rounds
AMRAP x 2
-15/9 Cal Fan Bike
-Max Snatches in remaining time (95/65)(Rx+ 135/95, must squat)
*Rest 2 minutes between rounds
*We want to see a high burst of energy here on the bike sprints! Make sure you get one revolution on the fan before you lay into it. No sprinting from a dead stop.

SWEAT-CON
[From 0 to 5]
-750/600m Row
-25 Wall Balls
             [From 5 to 10]
3 Rounds
-10 Burpees
-50 Double-Unders
                        [From 10 to 15]
                         -50 American KB Swings
[From 15 to 20]
-750/600m Row
-25 Wall Balls
            [From 20 to 25]
             3 Rounds
-10 Burpees
-50 Double-Unders
                        [From 25 to 30]
                         -50 American KB Swings

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
3 Rounds, NFT
-25 GHD Sit-Ups
-25 Russian KB Swings (70/55)

[Gross Strength]
Every 2 minutes, for 10 minutes (5 sets)
-Strict Press x 3 reps
*Work up to 3RM for the day.

[Gymnastics]
2 Rounds for Time
-99 Double-Unders
-33 Hang DB Snatch (50/35)(Rx+ anything heavier)
-11 Muscle-Ups
*Time Cap: 10 minutes
*On the DB Snatch, switch hands whenever you feel like it. We would like to see no more than 3 sets for the Muscle-Ups, so scale accordingly. Try max reps in 3 attempts for the 1st round and then match that number for the 2nd round.

[Engine Builder]
Endurance Day
-Machine 30 minutes
*Consistent Pace, no kick at the finish

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: No
*Track your cals/distance.