WORKOUT OF THE DAY, NOVEMBER 11TH 2020

We will be doing the WOD and the Clean Work today in class!

WOD:

#the good, the bad and the ugly

AMRAP 15:00 
90 Wall Balls (20/14)
600m Run (Scale to 400m Run)
30 Deadlifts (225/155) (Scale to 185/115lbs)

Target is 1 Round + 90 Wall Balls

#cleans

2 position (Floor + Hang) Cleans:
– (1+1) x 2 sets @ 80% 1RM Clean
– (1+1) x 3 sets @ 85% 1RM Clean

* Rest 60-90 seconds between sets

#split jerk

– 2×2 @ 80% 1RM Jerk
– 3×2 reps @ 85% 1RM Jerk

* Rest 60-90 seconds between sets

#clean pull

Clean Pull:
– 2×3 reps @ 100% 1RM Clean
– 3×3 @ 105% of best clean.1RM Clean

Optional Competitor 2nd WOD:

#the mule

5 Sets
25/20 Calorie Row (Scale 20/15)
5 Rope Climbs (18’) (Scale 3 Rope Climbs)
25 GHD Sit Ups (Scale to 20 GHD)
100’ Handstand Walk (with double obstacle) (Scale to 50 ft)
-Rest 1:1 between sets-

Time Cap 7 min

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