Monday February 5th, 2018
Comments: 0
Category: WOD

Monday February 5th, 2018

Warm up-

1) Pigeon Stretch, 60 seconds/side

2) 2 Rounds

10 Single Kettle bell Dead lift

10 second Hollow Hold

10 Russian Swings

10 second Hollow Hold

10 Goblet Squats

10 second Hollow Hold

*Empty BB Prep

Skill-

Emom for 6 Minutes (6 sets)

Clean & Jerk x 1 Rep

Set 1 @ 75%

Set 2 @ 80%

Set 3 @ 85%

Set 4 @ 90%

Sets 5-6 @ 90-95%

Immediately followed by…

Every :30 for 2 Minutes (4 Sets)

Clean & Jerk x 1 Rep @ 75-80%

WOD- 10 Min Cap

3 Rounds For Time:

20 Deadlifts 185/125, 155/105

20 Box Jump Overs 24/20

*RX + 12 Deadlifts 315/220, 20 Box Jump Overs 24/20

*2 Heats if necessary

Post WOD-

3 RNFT

8 Snatch grip behind the neck strict press

rest :15

8 Snatch grip hip Ext

rest :15

15 Banded Good Mornings

*you choose the weight

 

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