Friday December 18th WOD

Warm up:  50 jumping jacks and 50 mt. climbers followed by 5 rounds

-3 Power cleans 45/35lbs (sub 15/PVC for beginners)

-3 Thrusters

-6 Front rack lunges

-4 minute partner jog (tag hands, inside)

 

 

Strength:  15 minute to establish a 1R heavy Hang Squat clean and split jerk

-Focus on the second pull

Skill:  Toes to bar

Conditioning: Open Workout 13.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

-135/95 pound Clean and jerk, 3 reps

-3 Toes-to-bar

-135/95 pound Clean and jerk, 6 reps

-6 Toes-to-bar

-135/95 pound Clean and jerk, 9 reps

-9 Toes-to-bar

-135/95 pound Clean and jerk, 12 reps

-12 Toes-to-bar

-135/95 pound Clean and jerk, 15 reps

-15 Toes-to-bar

-135/95 pound Clean and jerk, 18 reps

-18 Toes-to-bar…

-And so on for 7 minutes.  Wod immediately followed by a 400m walk

-Sub 115/65lbs or 95/35lbs and hanging knees to belly

Post:  500m cool down row + foam rol

Nick ProhaskaComment