January 27, 2021

WRT WOD:

"17.2 Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking 2db lunge (35/50)
16 toes-to-bars
8 2db power cleans(35/50)
Then, 2 rounds of:
50-ft. weighted 2db walking lunge
16 bar muscle-ups
8 2db power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

LIT WOD:

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking 2db lunge (35/50)
16 KAH
8 2db power cleans(35/50)
Then, 2 rounds of:
50-ft. weighted 2db walking lunge
16 cal ski
8 2db power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Intent: This is a fun and challenging test. You have to break up the toes to bar if you know they aren’t a wheel house movement. As for the db power cleans. Try to break them up into a set of 6/2 or 7/1, that way you can go right back into the lunges instead of putting them down at 8 and then actually having to do another power clean to rack the db’s before you start lunging. If you get to the bmu, same thing goes. Hit big sets if you can but make sure it doesn’t force you to take a really long rest break otherwise you’re better off breaking up your reps from the start of that movement. Avoid that red line early because it can creep up quick on this one.

Stretching after workouts is important to do. Please keep in mind that when we train (especially with free weights) we are performing contractions of our muscles and are making them shorten throughout the workout. They get tighter from the workout naturally. So, it is important to stretch after your workout for this reason and return your muscle groups that you trained back to their natural length. This will also help them recover faster and your range of motion will be on a track towards improvement instead of a track towards stiffness.

Childcare: If anyone is interested in helping out with Childcare for 9am please send us an email or dm us on our instagram. Thanks in advance.