Friday January 8th WOD

Warm up:  5 minute EMOM

-20 Jumping jacks + 20 mt climbers

-Followed by 3 rounds of:

-10 Alternating lunges, 10 American KBS 53/35, 10 Ring rows and 10 Push ups

 

 

Strength:  BB Complex (15 minutes)

-1 Clean

-1 Hang clean

 

Conditioning A:  For time

-40 CTB Pull ups

-EMOM 8 Wall balls 20/14lbs, 10/9’ (Wall balls on 0:00, 1:00, 2:00 and so on)

-Post wod, rest 2 minutes then complete:

-5 minutes to find a 1RM Clean

 

Conditioning B:  For time

-40 Pull ups

-EMOM 6 Wall balls 20/14lbs, 10/9’ (Wall balls on 0:00, 1:00, 2:00 and so on)

Post wod, rest 2 minutes then complete:

-5 minutes to find a 1RM Clean

 

Conditioning C:  4 rounds for time

-250m row

-10 Alternating lunges 45/35lbs (back rack) or BW lunges

-15 Ab mat sit ups

 

Post:  400m jog/walk + foam roll

Nick ProhaskaComment