Monday Face Off

Mar 22nd, 2021

Category: Uncategorized

Monday Face Off

Debbie

Warm-up
9-6-3*
Bar Facing Burpee
Hang Power Clean
Front Squat
Strict Press

*add some weight to the barbell each round

Mobility
Pigeon Stretch
Quad Stretch

Strength
E2MOM14
Squat Clean
2 Reps
1. 65%
2. 70%
3. 75%
4. 80%
5. 85%
6. 90%
7. 90% +

Warm-up to be able to start at 65% of 1 RM. Use SugarWod Percentage calculator

WOD
15-12-9-6-3
Hang Squat Clean Thruster 95|65
Bar Facing Burpee

Level 2 – 75|50
Level 1 – 55|35
ADV- Move faster

Extra Work
50|40 Cal Bike
7 Rope Climbs
40|30 Cal Bike
5 Rope Climbs
30|22 Cal Bike
3 Rope Climbs

Scale # of Rope Climbs or Perform Strict Pull Ups X 2