Tuesday, 30 November WOD

Warm-up

  • 1:00 Row
  • 20 Lunges (total)
  • 1:00 Row
  • 0:30 HS Hold
  • 1:00 Row
  • 20 KB Swings (light)
  • 5 KB Goblet Squats
  • 5 KB strict Press
  • 5 KB Thrusters (1xKB Light)
  • Barbell Warm Up: (Empty BB)
    • 3 Hang Power Cleans
    • 3 Low Hang Power Cleans
    • 3 Power Cleans
    • 3 Push Jerks
    • 3 Hang Squat Cleans
    • 3 Low Hang Squat Cleans
    • 3 Squat Cleans
    • 3 Split Jerks

STRENGTH

  • 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
  • 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
  • 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
  • 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
  • 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
  • 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
  • 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
  • Use the heaviest weight you can for each set. Rest as needed between sets.

Work up each set to a heavy set for this complex. Hold onto the barbell for the whole complex.

METCON

  • Every 1 min for 24 mins, alternating between:
    • 20/15 Row Calories
    • 10 Double Dumbbell Thrusters, 50/35 lbs
    • 15/12 Bike Calories (12 Burpees)
    • 50 Double Unders

Limit each minute to 45 secs of work! If you don’t have a bike row twice, same calories. Scaling Options: Use a DB weight that is doable unbroken for all rounds. Scale to 30-40 seconds of DUs practice or 100 Single Unders. Limit to 50 seconds on the machines for each minute!

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