Rogue Invitational Online Qualifier WOD #3

Wednesday, January 22, 2020

Happy Birthday Jose D!

Work Out of the Day

SNATCH TECHNIQUE

Like our Clean Technique over the past few weeks…
5 climbing sets, starting light this week:
1x Pausing PSn +
1x PSn
*Pause 2 seconds at the knee and 2 seconds in the catch position

SPB – you are retesting you 1RM HPC here. 

METCON

ROGUE INVISTATIONAL ONLINE QUALIFIER WOD #3
20 minute AMRAP
100x DU
80X DB Alt PSn 50/35
100x DU
60x T2B
100x DU
40x DB Squat (2x DB’s)
100x DU
20x SHSPU

RX+

Silverback Primer
3 Sets Not For Time:
7 KB Turkish Sit-ups
:20 Dual KB Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual KB Split Stance Iso Hold (Right)

Jerk Drive
4 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives


Pausing Push press

4 Sets of the Complex:
1 Pausing PP + 1 PP
1 Pausing PP + 1 PP


Conditioning

“Four Loko”
On the 4:00 x 5 Rounds:

20/15/12 Cal Row
40 Double Unders
7 Front Squats (185/135/95)

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