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Jan 18th WOD


Skill:

DUBS Wod: 30 minutes 0-10 minutes: 3 rounds of 10 power cleans (135/95) rx+ (155/105) 10 bar facing burpees (both feet start and finish together. No step overs.) 10-20 minutes: 2 rounds of 15 power cleans (155/105) rx+ (185/115) 15 bar facing burpees 20-30 minutes: 1 round of 30 Power cleans (185/115) rx+ (205/135) 30 bar facing burpees


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Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

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