Monday January 25th WOD

Warm up:  3 minute jump rope followed by coach-led BW drills


LV A and B. Strength:  BB Complex

Every 3 minutes for 15 minutes perform:

-1 High hang clean

-1 Hang clean

-1 Push jerk

-1 Split jerk

-Roughly 75% of current 1RM (est. 1/16)


LV C. Strength:  Performed as a triplet

-5x3 Clean pull (1st pull only)

-5x5  SDLHP with a KB (70/53, 53/35)

-5x5 Med ball clean 20/14lbs


Strength:  Tempo front squat


-3 second descent, 0 second pause at the bottom, ascend as fast as possible, 1 second pause at top

-Roughly 70-75% of your current 1RM


LV A. Conditioning:  For time


-Chest to bar pull ups (strict or kip, no butterfly)

-Burpee to a 6” target (both hands must touch)


LV B. Conditioning:  For time


-Burpees to a 6” target

-Chin over the bar pull ups (banded or unbanded)


LV. C Conditioning:  3 rounds for time

-10 Burpees to a plate (25#)

-10 Banded pull ups (sub ring rows)


Post:  Banded shoulder mobility and foam roll

Nick ProhaskaComment