Mon Sep 18 "Mom Jeans"

“This birthday WOD is dedicated to the most famous athlete to come out of Shaunovan Saskatchewan  - the second most famous being Hayley Wickenheiser.  Her besties, Melissa and Bucky wish her another year of making memories so exciting we have to hope her mom doesn’t find out like that time she got a tattoo of a Smurf holding a beer. 

Cheers to you on your birthday Megan! ”

Move

1) Front Squats: Build to a technical set of 5

2) 18 Minute AMRAP:

7 Dumbbell Snatches (R)
7 Dumbbell Snatches (L)
600/500m Echo Bike
3 Rope Climbs (or 9 Seated/Ring Rows + Knee-Raises)

Train

1) 2 Front Squats @ 85-90%:
Every 2 Min x 5 Rounds

2) “Mom Jeans”

18 Minute AMRAP:
9 Power Snatches @ 115/75
400m Run
3 Rope Climbs

Stimulus

1) Build to a heavy double (should still be able to do 1-2 more reps at this weight) and then do 5 x 2 following a 2 minute timer

2) Quick singles on the snatches to save your grip for the rope climbs and push the pace on the run as you can catch your breath on the other two movements. Aiming for a round every 4-5 minutes