Feb 18, 2019

 

a) WARM UP:

2 Rounds (1 with dowel):

  • 5 Elbow Rotations
  • 5 Clean high Pulls
  • 5 Power cleans
  • 5 Front Squats
  • 5 Split Jerks
b) STRENGTH:

  • Clean Pull + Clean + Front Squat + Clean + Split Jerk –  

(5 sets – no dropping)

c) Specific Warm up

  • Row – Row 10 Calories
  • Lateral Bar Over Burpee – 5 bar over burpees
  • Cleans –  5 with empty bar

WOD:

6 Rounds

  • 15 Calorie Row
  • 12 lateral bar over burpees
  • 9 Cleans

** Weights:

Rounds: 1/2-95/135/155

Rounds: 3/4-115/155/185

Rounds: 5/6-135/185/205

d) Extra:

3 Sets:

  • 16 alternating hammer curls
  • 8 strict chin ups
Posted in WOD