WORKOUT OF THE DAY, JANUARY 27TH 2015


Published January 27, 2016


WOD:

In Teams of 2 Complete the following. (1 person working and 1 Resting)

#Triple 3's

3000m Row (Break Row up into 500m intervals)

300 Double Unders (Break into no more than 50 Double Unders at time per person

3 Mile Run (We will be breaking these into 300m runs)

 

COMPETITORS:

1. Barbell Condiitoning
ARMAP 3:
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS in the remaining time

2. Barbell Conditioning
AMRAP 3:
1 Power Clean + 1 Hang Squat Clean + 1 Thruster, 225/155
Complete as many sets of this complex as possible in 3 minutes. Each complex must be performed as an unbroken set, meaning once you do the power clean you can’t drop the bar until after the thruster.

3. Strength
10×3 Back Squat

4. Gymnastics Conditioning
50’HS Walk
5 Deficit HSPU
40′ HS Walk
4 Deficit HSPU
30′ HS Walk
3 Deficit HSPU
20′ HS Walk
2 Deficit HSPU
10′ HS Walk
1 Deficit HSPU
– You choose the deficit on the HSPU, and these can be done as kipping or strict (pick the one you need to work on more).

5. Conditioning
50 Calorie Bike
50 Calorie Row
40 Calorie Bike
40 Calorie Row
30 Calorie Bike
30 Calorie Row
20 Calorie Bike
20 Calorie Row
10 Calorie Bike
10 Calorie Row


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