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