Thursday, January 27
Rebuild option available all day!
Strength (all athletes)
5 RFQ: Barbell Hip Thrusts and Banded Face Pulls
5 rounds for quality of:
5 Barbell Hip Thrusts, pick load 20X1 (go much heavier on these than last week– a good starting weight might be around 60% of your 1RM Deadlift)
Rest 1 min
15 Banded Face Pulls @21X1
Rest 1 min
WOD:
AMRAP 10 mins: Double Unders, Dumbbell Snatches, and Alternating Overhead Reverse Lunges
Complete as many rounds as possible in 10 mins of:
30 Double Unders
10x [ 1 Dumbbell Snatch + 2 Alternating Overhead Reverse Lunges ], 55/35 lbs
Complete each rep of the dumbbell complex with 1 snatch, keep the dumbbell overhead, then reverse lunge for 1 L/1 R.
Rebuild (can be done in lieu of WOD)
3RFQ
10x [1 SA DB Press @31X1 + 2 Alt. OH Rev Lunge)
- 5 each side
Rest as needed, then:
1 lap Farmers Carry, pick load