Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Jan 21st 2021

Strength & Conditioning:

A.) 15min. to hit a heavy complex of:
1 Squat Clean + 3 Front Squats

*Rest 2min. Between Working Sets

B.) 8min. AMRAP:
8 Pull-Ups
8 Alt. Front Rack Lunges Lunges (105/75lb.)
8 Box Jumps 24/20″
8 Power Cleans (105/75)
32 Double Unders

Rest 2min.

8min. AMRAP:
8 Pull-Ups
8 Front Squats (105/75)
8 Box Jumps 24/20″
8 Hang Power Cleans (105/75)
32 Double Unders

NOTICE the subtle change in the 2 AMRAPs. #1 has lunges and power cleans from the ground. #2 has front squats and “hang” cleans.

Start where you left off for each AMRAP so that it’s easier to keep score.

ADV today is Chest-To-Bar Pull-Ups.

If you’re planning on doing the CrossFit open, I highly recommend working on chest to bar as they are almost always programmed. Over the years I’ve seen great success with athletes who struggle with CTB by simply using a mixed or underhand grip. Give it try if you never have. Might surprise you 🙂

Sweat:

35min. to GET AS FAR AS POSSIBLE!!

Teams of 2:

20 Toes-To-Bar

40 Burpees
20 Toes-To-Bar

60 DB Push Press 50/35s
40 Burpees
20 Toes-To-Bar

80 Calorie Row
60 DB Push Press 50/35s
40 Burpees
20 Toes-To-Bar

100 DB Deadlifts 70/50s
80 Calorie Row
60 DB Push Press 50/35s
40 Burpees
20 Toes-To-Bar

120 Box Jumps 24/20″
100 DB Deadlifts 70/50s
80 Calorie Row
60 DB Push Press 50/35s
40 Burpees
20 Toes-To-Bar

1 Person Works at a time. Split the reps however you like! If you and your partner are pretty strong, you can try 70/45s on the push press and shoot for something a little heavier the DB deadlifts.

Honestly, I don’t know if anyone will even get to that last section with the box jumps, but I threw it in JUST IN CASE 😉

Have FUN and GODSPEED!

Da Daily D:

100 Double Unders
90 Air Squats
80 Sit-ups
70 Alt. Hang DB Snatches 45/30lb
60 Push-UPs
50 Reverse Sit-Ups
40 Renegade Rows (20ea arm)
30 DB Russian Twists 45/30lb. (L+R = 1rep)
20 DB Power Cleans 45/30s
10 Toes-To-Bar

Fun chipper today!