WOD Wed Jan 27

Barbell Cycling

For Time:
15 Thrusters @ 50% of 1RM Front Squat
10 Thrusters @ 57% of 1RM Front Squat
5 Thrusters @ 65% of 1RM Front Squat

8 Minute Cap

Work

“4th Down”

4 Minute AMRAP:
24/18 Calorie Row
24 Single Dumbbell Alternating Power Snatches @ 50/35
24 Thrusters @ 75/55

Rest 4 Minutes

4 Minute AMRAP:
18/14 Calorie Row
18 Single Dumbbell Alternating Power Snatches @ 50/35
18 Thrusters @ 75/55

Rest 4 Minutes

4 Minute AMRAP:
12/9 Calorie Row
12 Single Dumbbell Alternating Power Snatches @ 50/35
12 Thrusters @ 75/55

Home Gym

15 Unbroken Thrusters
10 Unbroken Thrusters
5 Unbroken Thrusters
rest as needed between sets, choose a weight that is challenging for each rep scheme

15 Minute AMRAP:
1 Minute Any Machine
12 Alternating Dumbbell Snatches / Empty Bar Snatches
6L/6R Single Dumbbell Thrusters / Empty Bar Thrusters