Wednesday, February 7, 2018

Wednesday, February 7, 2018

DAILY WOD

With a continuously running clock:

@ 0:00 - Take 10 minutes to find a Heavy Single Split Jerk

@ 15:00 - Every 2 minutes for 4 sets (8 minutes): 30 seconds of Shoulder-to-Overhead

*Sets 1 & 2: Push Press at 45-55% of the Heavy Single Split Jerk

*Sets 3 & 4: Push Jerk at 55-65% of the Heavy Single Split Jerk

@ 30:00 - 3 rounds:

50 Wall Ball

35 Double Unders

20 Target Burpees


PARTNER COMP WOD - 5pm

@ 0:00 - For time:

30 Bear Complex (135/95; alternating partners)

100 Cal Bike

30 Bear Complex

@ 25:00 - AMRAP in 12:00

10 Burpee Box Jump Overs (18.0 standards)

10 HSPU (abmat and 25's on either side….adding a set of 10's with each round)

*partners can share reps anyhow

@ 40:00 - 8 Alternating full rounds:

12 Cal row

4 Bar Muscle Ups

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