Tuesday October 6th WOD

Warm up:  Tabata warm up

-Jumping jacks

-KBS

-Push press (PVC or training bar)

Mobility:  Wrists, forearms

Strength:  Clean and jerk

10 minutes

-Every minute on the minute perform

-One Full clean from the floor

-One Full clean from the hang (mid thigh)

-One push jerk

-One split jerk

-Start at 40% of your 1RM

-Increase 10% each minute IF appropriate (no misses)

Skill:  Kipping

-Ring dips

Conditioning:  “Power Elizabeth”

21-15-9

-Power Cleans 135/95 (sub 115/75, sub 95/55, sub 65/35)

-Ring dips (sub HR push ups)

-Sub 18-12-6 for beginners

Post:  3-5 minute jump rope (singles) and foam roll

Nick ProhaskaComment