Friday, 11 March WOD

Warm-up

  • 1:30 Row
  • 15 V-Ups
  • 1:00 Row
  • 10 KB Hang Clean and Jerk (light KB)
  • 0:30 Row
  • 10 Kip Swings + 5 Knee to elbows
  • -World’s greatest stretch (10/side)
  • -Front Rack Stretch (with barbell)
  • Barbell Warm Up: (empty BB)
    • 5 Clean Pulls
    • 5 Hang Power Cleans
    • 5 Push Press
    • 5 Hang Power Cleans
    • 5 Push Jerks
    • 5 Power Cleans
    • 5 Push Jerks

STRENGTH/METCON

  • Every 5 mins for 20 mins, alternating between:
    • 25/20 Row Calories + 15 Toes-to-bars + 5 Power Clean & Jerks, 135/95 lbs
    • 25/20 Row Calories + 15 Toes-to-bars + 10 Power Clean & Jerks, 135/95 lbs
    • 25/20 Row Calories + 15 Toes-to-bars + 15 Power Clean & Jerks, 135/95 lbs
    • 25/20 Row Calories + 15 Toes-to-bars + 20 Power Clean & Jerks, 135/95 lbs

Rest whatever time you have left in the 5 minutes. You should have at least 1:30 mins of rest for the first 2 rounds. If the reps are too many you could adjust to 3-6-9-12-15 C&Js or lower the weight.

QUALITY

  • 3 rounds for quality of:
    • 15 Inverted Rows
    • 50 Banded Tricep Extensions
    • Handstand Hold, 45 secs

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