Tuesday January 9th, 2017
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Category: WOD

Tuesday January 9th, 2017

Warm up-

1.) Tabata SU’s or DU’s

2) 2 Rounds

30 seconds shoulder on box stretch

5 Push-up to down dog (move at a slow pace)

10 Barbell Strict Press (pause in the overhead position for 1-2 seconds)

3.) Clean and Jerk

5 Deadlifts

5 Hang Muscle Clean + Push Press

5 Hang Power Clean + Push Jerk

5 Power Clean + Push Jerk

*Do this with an empty bar

WOD- 20 Min Cap

In teams of 2:

RX

90 Clean and Jerks, accumulated (135lbs/95lbs)

150 Handstand Push-ups, accumulated

210 Double Unders, each person relay style

Intermediate

70 Clean and Jerks, (95-135/65/95)

70 DU’s each Relay style

120 HSPU or Box Pike HSPU

120 DU’s each Relay style

Post WOD-

3 Rounds

6 Close Grip Bench Press

rest :15

6 DB Rows

rest :15

35 Banded Tricep Push downs

 

 

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