Wednesday December 13th, 2017
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Category: WOD

Wednesday December 13th, 2017

Warm up- Move Quickly and Efficiently through Warm up

1) 2 rounds

100 Single Unders

15 Russian Swings

15 Band Pull Aparts

10  Push-ups

10 Long Lunges

Skill-

Every :90 for 12 Mins (8 Sets)

Clean + Clean + Jerk x 1 Rep

Sets 1-2 @ 75% of 1RM C+J

Sets 3-5 @ 80%

Sets 6-7 @ 85%

Set 8 @ 90%

Followed By….

Every 2 Mins for 10 Mins (5 Sets)

Front Squat x 4 Reps

Sets 1-2 @ 75% of 1RM FS

Sets 3-5 @ 80%

WOD- 20 Min Cap

5 Rounds

10 Hang Power Cleans (165/115) (RX + 185/125 x 8 Reps)

15 Hand Release Push-ups

20 Box Jump Overs (24/20″)

*Practice Cycling off upper leg, keep shoulders behind the bar

Post WOD-

3 RNFT

:40 AMRAP Back Squat (95/65) Feet together

25 Bradford Presses (95/65)

*For the BS do not lock out legs at top, stop 2-3″ shy of the top

3×15 Oblique Side Bend

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