Daily WOD – Feb 9, 2019

Congrats to Steve M on his first muscle up!!

Box Squat Squat 5×3 (80-85% 1RM)

Then

Complete NFT:

  • 25 high box jumps
  • 3 minute plank hold

WOD Notes:  Make the back squats pretty!  There should be no risk of failure on box squats.  Get to a heavy but good looking weight and stay for 5 sets.

OLY WOD:

  1. EMOM for 20 minutes of the complex: Clean + Hang Clean + Split Jerk (1+1+1).  Increase gradually (not every minute) over the 20 minute span.  Start around 50% 1RM clean and jerk.
  2. Deficit Snatch Pulls 5×2 (100% 1RM snatch, stand on 25# plate)
  3. Complete for time:
  • 30 alternating single arm DB power clean and jerks (70/50#)
  • 30 cal row
  • 30 alternating single arm DB power snatches (70/50#)
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This Post Has 4 Comments

  1. test

  2. Whooaaa! Fancy! Just don’t ruin it with a McGonigal posting…ugh.

  3. 7:30am

    Franco – 300 (12”)
    Vince/ Bill / Andrew K / Zach S – 🙂
    Alexa C – 165
    Ceil – 155 (17”)
    Faith – 115 (20”)
    Heather – 165
    Joel – 275 (16”)
    Pete – 245 (16”)
    Sofia – 95 (20”)

  4. 8:30
    Sigal 215
    Brendan
    Brianna 115 (16)
    Christine 100 (17)
    Danielle 145 (14)
    DE
    Ed 225 (17)
    Heath 85 (16)
    Janet 185 (17)
    Jen C.
    Jenn 200 (12)
    John C 215 (16)
    Marissa 85 (14)
    Nicole 140 (17)
    PTS
    Robin 185? (17)
    Iggy 255 (16)
    Tom S. 215 (16)
    Tim 175 (16)
    Rick

    9:30
    Smith 295 (18)
    Ben 205
    Chris 235
    Kyle 227.5 (16)
    Lisa 105
    Megan
    Pat 275 (16)
    Betsy 🙂 (12)
    Steve K. 225
    FIli 285 (17)
    Keiko 105
    KTY 145 (12)

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