WORKOUT OF THE DAY, JANUARY 13TH 2016


Published January 13, 2016


WOD:

#quick burner

5rds for time:

12 Wall Balls (20/14lbs)

12 Burpees

STRENGTH:

Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

COMPETITORS:

1. Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

2. Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

3. Gymnastics Skills
A. Practice a handstand in place – once you are inverted, no moving your hands
B. Practice turning on your hands 180 degrees in both directions.

4. Burner Conditioning
5 RFT:
12 Wall Balls, 30/20
12 Burpees


Leave a Comment: