Wednesday January 17th, 2018
Comments: 0
Category: WOD

Wednesday January 17th, 2018

Warm up-

2 Rounds

15 Cals of your Choice

16 Alt. Lunges

10 DB Thrusters

10 Sit ups

10 PVC Pass Throughs

Skill-

Every :90 for 8 Sets:

1 Clean + 3 Front Squats + 1 Jerk

*Start @ 65% of 1RM Clean + Jerk.

*Build 5-10 lbs on each set. Do not go higher than 85% of 1RM

Immediately into:

1 attempt at 6RM Thruster

WOD- 

AMRAP 9 Minutes

21 OHS 115/75

21 Box Jumps 24/20

9 RMU’s

18 OHS

18 Box Jumps

7 RMU’s

15 OHS

15 Box Jumps

5 RMU’s

12 OHS

12 Box Jumps

3 RMU’s

9 OHS

9 Box Jumps

1 RMU

*Can you complete 1 Round??

*Sub RMU’s for C2B

Post WOD-

1.) Accumulate 2 Minutes in HS Hold

*Perform 75 DU’s after each break

2.) 3 Rounds NFT

10/10 GHD Oblique Twist

8/8 Single Arm KB Reverse Lunge

6/6 KB Snatch

 

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