Friday February 2nd, 2018
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Category: WOD

Friday February 2nd, 2018

Warm up-

10 x Spiderman Lunges (Each Side)

10 x Lateral Lunges

Inchworm + Push up (5-4-3-2-1 Push ups)

10 x Windmills

10 x Arm Circles

10 x Arm Pretzels

10 Shoulder Rolls (Forward/Backward)

10 Wrist Circles

Then:

2 rounds with an empty BB

3 Hang Muscle Snatches

3 Back Squat

3 Good Mornings

3 OHS

3 Push Jerk

3 Front Squat

3 Hang Muscle cleans

3 Thrusters

Skill- 

Every :75 for 10 Minutes (8 Sets)

Clean + Jerk x 2 Reps

Sets 1-2 @ 75%

Sets 3-4 @ 80%

Sets 5-6 @ 85%

Sets 7-8 @ 75-80%

Followed By…

Every 2 Mins for 8 Mins (4 Sets)

Push Press x 5 Reps

Sets 1-2 @ 95% of 5RM weight from last week

Sets 3-4 @ 90%

WOD-

“The Lyon”

5 Rounds each for Time

7 Squat Cleans 165/115

7 Shoulder 2 OH 165/115

7 Burpee Chest to bar pull ups

*Rest 2 Mins between rounds

*Score is total time plus rest

Post WOD-

4 Rounds

10 DB Hammer Curls

Rest :15

Max Ring Dips

Rest :15

100ft Double KB Front Rack Carry

Extra Credit

EMOM for 5 Mins:

10 Burpee Box Jumps

 

 

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