Wednesday February 7th, 2018
Comments: 0
Category: WOD

Wednesday February 7th, 2018

Warm up-

1) 2 Rounds

1 minute of single unders

30 seconds Seated Partner Shoulder Stretch

10 seconds barbell Strict Press

1 Min Plank

Skill-

3 Sets of the following complex:

10 Dumbbell Deadlifts 50/35

10 Dumbbell Hang Power Cleans

10 Dumbbell Push Jerks

*Complete this without setting the DB Down, After 1st round you can go up in weight

WOD-

For Time:

12 Clean + Jerks 155/105

15 RMU’s

9 Clean + Jerks 185/125

12 RMU’s

6 Clean + Jerks 205/135

9 RMU’s

Extra Gainz-

3 Rounds

20 T2B

20/15 Cal Bike

*2 Mins of EZ Single unders as active rest

Post WOD-

2 RNFT

25 AB-mat Sit ups

20 GHD Hip Ext.

15 Supermans

10 Slow Air Squats

Add a comment

Your email address will not be shared or published. Required fields are marked *

Social Widgets powered by AB-WebLog.com.