17.2
Once again, we’ve been given a WOD that we feel will slide right in to our class format. This week, we’re going to keep the strength work we had planned as well. This is partially because split squats will be a recurring theme in this cycle (the next 6 weeks), but also because they will help prep our lunges for the way we’ll want to approach them.
While the WOD might look more complicated than you’re used to, it’s essentially a triplet with one of the movements switching every couple rounds (toes to bar/ bar muscle ups). The trickiest part might be finding the right scale for the bar muscle ups. For those of you who have practiced these with a little help from a jump would do well to use that today!
If you’re planning on doing 17.2 Saturday at 11am but still want to come to class today – no worries! We’ll use the class time to get you prepped for the event and not leave you smoked for Saturday.
STR:
Dumbell Split Squats (farmer carry hold)
5-5-5-5-5
WOD:
AMRAP 12
2 rounds of:
50-ft. weighted walking lunge (Front rack, dumbells @ 50/35)
16 toes-to-bars
8 power cleans (50/35)
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.
Str: worked up to 30# DBs on the split squats
WoD: 3+7 using 35# DBs; TTB/knees to chest (more of the latter); and jumping-off-a-box muscle ups.