WORKOUT OF THE DAY, JANUARY 6TH 2016


Published January 6, 2016


WOD:

#Dirty Diane

5rds for time:

5 Deadlifts (275/185lbs)  (Rx+315/255) *Approx 70%)

15 Hand Release Pushups (Rx+Kipping HSPU)

 

 

STRENGTH: Barbell Cycling

 

EMOMx8

 

AMRAP :15 (Approx 2 reps) Power Snatches

AMRAP :25 (Approx 4 reps) Hang Power Cleans

AMRAP :15 (Approx 2 reps) Power Jerks

AMRAP :25 (Approx 4 Reps) Front Squats

*Pick one of the listed weights and use that weight for all 4 movements : 75/55, 95/65, 115/75, 135/95lbs, 155/105, 165/115lbs

COMPETITORS:

 

SESSION 1
1. Rowing Conditioning
10K Row, not for time

 

SESSION 2
1. Barbell Cycling
EMOMx8
AMRAP :15 Power Snatches 185/135
AMRAP :25 Hang Power Cleans, 185/135
AMRAP :15 Power Jerks, 185/135
AMRAP :25 Front Squats, 185/135

 

2. Gymnastics Pushing
10×2 max deficit strict HSPU

 

3. Conditioning
3 RFT:
5 Deads, 405/275
30 Kipping HSPU

 

4. Strength Accessory
A. 2×6 Bulgarian Split Squats
B. 2×20 RDL

 

 


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