Wednesday, January 4, 2017

Wednesday, January 4, 2017

Daily WOD

A. Clean and Jerk

3 Cleans + 1 Jerk (65%)

3 Cleans + 1 Jerk (70%)

3 Cleans + 1 Jerk (75%)

2 Cleans + 1 Jerk ((80%) x 2 sets

1 Clean & Jerk (85%) x 3 sets

B. Conditioning

AMRAP in 15:00

40ft. Double Overhead Dumbbell Lunge

25 Sit ups

12 Push Ups


Comp WOD - 5pm

@ 0:00

For Time:

21 Thrusters (95/65)

3 Legless Rope Climbs (from seated)

15 Thrusters (115/75)

2 Legless RC (from seated)

9 Thrusters (135/95)

1 Legless RC (from seated)

@ 20:00

AMRAP 7 minutes of:

3 Bar Muscle-ups

5 Handstand Push-ups

7 Toes-to-bar

@ 35:00

10 minutes to establish a 1RM Hang Clean

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