Wednesdays For Amanda

November 20, 2019

TRAINING WEDNESDAY

 

WARMUP

3 rounds Rotating EMOM

40sec Row

30sec Med ball Cleans

20sec Beat Swing

 

SKILL

Rope climb tech - 15-20 mins

CP: EMOM 1-3 reps x 8-10 min

 

WOD:"Amanda"

Rx

18-14-10 Chest to Bar Pullups

9-7-5 Squat Snatch (75/115)

 

FG2: regular pullups, 65/95

 

FG1: Jumping pullups, scale bar weight as needed

 

CP1: 9-7-5 Ring Muscle Up & Squat Snatch (95/135)

 

FVT: Alternating E90s x 5 each - OHS: 5 reps @ target weight, Snatch: 2 reps @ opening/second weight

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