Dumbbell Snatches and Burpee Box Jump Overs. These are two movements we just saw last Thursday. 17.1 has a total of 150 db snatches and 75 burpee box jump overs so it is definitely not a short workout! We will be starting the Open workouts @ 9am on Saturday morning. Please show up a few minutes early. We will brief the workout at 9:15am and try to get the first heat off by 9:30-9:45. We will need to run large heats due to the 20 min time cap. Enjoy!
Today’s Workout:
- Strength – EMOM10
- 1st min – 10 Strict Chin Up – (Sx = Banded / Rx = Unassisted)
- 2nd min – 10 Strict HSPU (Sx = Dumbbell Press or Box HSPU / Rx = Ground)
- NOTE – The goal is 10 reps on each movement each minute. If you don’t get all 10, no worries. Count the total number of chin ups and hspu you complete.
- Conditioning – 4 Rounds – Each For Time – Rest 2 min after each round
- Row 400m
- Run 400m (Sub – Bike 0.7 miles)
- Finisher – Foam Roll Quads / IT Band – 2 min each Leg. Stretch hip flexors 2 min each leg.
17.1! Here we go…..can’t wait to get it over with