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  • Writer's pictureCoach Rob

WOD for Monday 240121

Updated: Jan 21

TONY STARK


15:00 AMRAP

50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)

15 Toes to Bar

50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)

15 Burpee over Dumbbell

15 Dumbbell Snatch (50/35)


* Scoring: every 5 feet of the lunge = 1 rep


-OR-


5 Sets


AMRAP 3 Minutes

250/200m Row

20 Box Jump Overs (24/20)

Odd Sets (1st, 3rd & 5th): Max Overhead Squats (115/80) in remaining time

Even Sets (2nd & 4th): Max Front Squats (115/80) in remaining time


-rest 3 minutes b/t sets-


STRENGTH

For Time: (2 Sets)


5 Squat Cleans @185/125# or 60-65%

4 Squat Cleans @ 205/145# or 68-70%

3 Squat Cleans @ 245/165# or 75-78%

2 Squat Cleans @ 275/185# or 80-85%

1 Squat Clean @ 315/205# or 88-90%


*Rest 3-5 Minutes between sets.


**Cycled or fast singles.

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