Friday February 16th, 2018
Comments: 0
Category: WOD

Friday February 16th, 2018

Warm up-

2 Rounds

20 Cals of your Choice

10 Cossack Squats

10 Single Arm DB Press

10 BB Good Mornings

10 Toes 2 Ring

Skill-

EMOM for 10 Mins (10 Sets)

Clean and Jerk

Set 1 = 2 Reps @ 70%

Set 2 = 2 Reps @ 75%

Set 3 = 1 Rep @ 80%

Set 4 = 1 Rep @ 85%

Set 5 = 1 Rep @ 90%

Set 6 = 1 Rep @ 95%

Set 7-8 = 2 Reps @ 70%

Set 9-10 = 2 Reps @ 75%

WOD-

AMRAP 7 Minutes

6 HSPU

25ft DB/KB Front Rack Walking Lunge 50/35

9 HSPU

25ft Lunge

12 HSPU

25ft Lunge

….continue on this fashion until time expires

*Score is total # of HSPU

Post WOD-

3 Sets

3 Weighted Strict Pull ups

5 Strict Pull ups

3 Kipping C2B Pull ups

5 Butterfly C2B Pull ups

Then:

15 BMU’s

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