WORKOUT OF THE DAY, JANUARY 29TH 2016


Published January 29, 2016


WOD:

#Friday Fun

18 Min EMOM

Min 1:  2 Heavy Clean and Jerks

Min 2:  5 Handstand Pushups (Kipping or Strict) or 2 Wall Climbs

Min 3:  200m Sprint (1st Drive)

 

COMPETITORS:

1. Snatch
3×2 Snatch, climbing – should not be TnG

2. Clean & Jerk
3×2 Clean and Jerk, climbing – should not be TnG

3. Squat
A. 3×2 Back Squat
B. 3×6 Front Squat

4. Conditioning
Teams of 2 complete AMRAP 20:
2-4-6-8-10-12*… Clean and Jerks, 225/155 (1 bar per team, reps are a total number for a team)
*after each round complete: 6 Rope Climbs (as a team using 1 rope) and a 30′ HS Walk (each, can be done at the same time)
For example, in round 1, Alison does 1 CJ then Sara does 1 CJ. Then Alison and Sara alternate rope climbs until they have finished six climbs. Then, they both do a 30′ HS walk. That is round one.

5. Rowing
5x300m Row, 1 minute rest between rounds

6. Midline Accessory Work
A. 4×6 Single Leg RDL
B. 3×30 Second weighted plank hold

2016 OPEN ATHLETES
1. Snatch
3×2 Snatch, climbing – should not be TnG

2. Squat
3×2 Back Squat

3. Conditioning
Teams of 2 complete AMRAP 20:
2-4-6-8-10-12*… Clean and Jerks, 205/155 (1 bar per team, reps are a total number for a team)
*after each round complete: 6 Rope Climbs (as a team using 1 rope) and a 30′ HS Walk (each, can be done at the same time)
For example, in round 1, Alison does 1 CJ then Sara does 1 CJ. Then Alison and Sara alternate rope climbs until they have finished six climbs. Then, they both do a 30′ HS walk. That is round one.


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