170818

Training Plan Wod for Friday, August 18th, 2017

Wod with Class:
“17.2”

12 min AMRAP:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.”

Clean
5 x 1 @ 90-95%

Backsquat, Strict Press, Deadlift, Weighted Pull-Up
2 x 5

*The load on the bar depends on how you feel. If the effort feels easy and light, “nudge” the load up. Here’s the secret (again): The goal of this program is to gently raise your efforts (load) on the easy days so that the bar feels light.

Conditioning:
2 Rounds:
28 Wallball
28 Sec. L-Sit