Friday, December 2nd WOD

Warm up:  2 rounds:

15 Calorie row + 5 ball slams, 5 KBS and 5 clean Pull unders

-Group stretch

 

BB work:  Clean Pull + Power Clean + Hang Clean (knee)

1+1+1 at 85, 90 and 95%

Front Squat 5 at 90, 95 and 5RM

-If you successfully completed last week’s 5RM, add weight and find a new 5RM

 

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.  

-Compare to 12/18/2015

 

Nick ProhaskaComment