Tuesday February 16th WOD

Warm up:  Tabata jump rope + tabata burpee

-4 minutes each

-Followed by PVC work

 

 

Strength:  Clean and jerk

-Take 6 minutes to build to 50% of your 1RM then perform:

8 minute EMOM

-2 Clean and jerks at 60%

-4 Lateral Box jumps 30/24” (sub 20”)

 

Strength:  Front squats

-3 at 70%

-3 at 80%

-3+ at 90%

 

Conditioning:  4 rounds (not for time)

-60’ KB Farmer’s carry

-120’ Sprint

-20 American KBS 70/53lbs (sub 53/35)

 

Post:  400m jog + foam roll

 

Nick ProhaskaComment