WED13JAN2016

WOD

Strength
Power Clean + Clean + Jerk: 1+1+1: 5 sets to find max for complex
then (time permitting) 3 Power Clean + Jerk @ 90% of max for complex

Conditioning
“Fight Gone Bad”
Three rounds for reps:
Wall-ball Shots (20/14)
Sumo deadlift high-pull (75/55)
Box Jumps (20″)
Push-press (75/55)
Row for Calories
1-minute rest

1 Minute at each station, with 1 minute rest after all 5 stations.

Extra

Deadlift: EMOM x 7 min: follow the rep scheme to a heavy single. 3,3,3,2,2,1,1

3 min. Tabata – PVC/barbell Jerk grip OHS hold

12 min EMOM
E- 25 ft. HS walk
O- 1 rotation: HS Hold w/ feet on Box (body makes L shape) Lateral walks around box

After Cond. 6 min Tabata – Alt. Hollow and Arch holds

3 thoughts on “WED13JAN2016

  1. Chris,

    If I want to knock out the deadlifts from extra will there be time after or should I plan to get it done prior to class?

    Thanks, Paul

    Sent from my iPhone

    >

    1. Depends on the class. You can see our open gym times on the schedule. Before class is typically better, and it’s almost always better to do the strength work before the conditioning work unless otherwise specified.

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