WORKOUT OF THE DAY, DECEMBER 30TH 2015


Published December 30, 2015


WOD:

#do work

For Time:

40 Wall Balls

20 Chest to Bar Pullups

400m Run

30 Wall Balls

15 Chest to Bar Pullups

400m Run

20 Wall Balls

10 Chest to Bar Pullups

400m Run

STRENGTH:

Clean and Jerk

Build to a heavy 3-position Clean + Split Jerk

Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground
**There is only one jerk, which happens after the 3 clean.

 

COMPETITORS:

1. Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground
There is only one jerk, which happens after the 3 clean.

2. Barbell Cycling
Use one barbell and change weights during rest period.
4 Snatches + 8 CJ, 155/105, 2 min rest
3 Snatches + 7 CJ, 185/135, 2 min rest
2 Snatches + 6 CJ, 205/145, 2 min rest
1 Snatch + 5 CJ, 225/155
Rest 4 minutes
1 Snatch + 5 CJ, 225/155, 2 min rest
2 Snatches + 6 CJ, 205/145, 2 min rest
3 Snatches + 7 CJ, 185/135, 2 min rest
4 Snatches + 8 CJ, 155/105

 

3. Conditioning
EMOMx10:
Odd: 20 Calorie Assault Bike
Even: D-ball Shoulders – you choose the weight and reps

 

4. Strength Accessory
A. 3×10 Alt Reverse Back Rack Lunge (5/side)
B. 2×20 RDL

 

 


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