1/12/18

Workout of the Day

1. Open Workout 17.2 (31:00 – 43:00)
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50ft Weighted Walking Lunge (50lbs/35lbs ea)
16 Toes-to-bars
8 Power Cleans (50lbs/35lbs ea)
Then, 2 rounds of:
50ft Weighted Walking Lunge (50lbs/35lbs ea)
16 Bar Muscle-ups
8 Power Cleans (50lbs/35lbs ea)
…Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

2. Accessory Work (50:00-60:00)
Not For Time, rest as needed:
3 sets of 1:00 Banded Glute March
3X10 Reverse hyper with scaling option
Banded Glute March

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Our intention today is testing an open workout while fatigued from the week’s work. I.E. Testing skill under fatigue. There is a very intentional 7 minutes allotted for rest before the post work. If you don’t remember this from last year, there are a couple ways to attack this one: If you do *not* have BMU, then its a 2+ round sprint to the bar. If you do have BMU, it’s about pacing to have enough in the tank to get as far into those BMU rounds as possible. If you don’t want to do the sprint, feel free to scale the BMU to strict pull-ups, or other hard pull, to keep the stimulus going.