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Jan 12th WOD


Warm Up: Barbell Warm Up x 2

5 empty Barbell Stiff Legs

5 Hang Cleans

5 Strict Press

5 Back Squats

Strength:

1 Deadlift + 3 Hang Clean Pulls + 1 Hang Power Clean + 1 Hang Squat clean 1,1,1,1,1,1 (working sets) in crease weight each set

Conditioning:

3 Rounds 400m Run 9 Hang Power Clean ( 135/95)

9 Shoulder To Overhead


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups