Feb 23rd WOD


10 min EMOM:

1 Snatch grip Deadlift + 2 Hang Pulls + 1 Squat Snatch


Death BY: EMOM for as Long as You Can Last:

MIn 1: 10 Burpees Min 2: 1 Clean and Jerk (135/95) or weight should be about 60-65 of 1RM Min 3: 10 Burpees Min 4: 2 Clean and Jerks Min 5: 10 Burpees Min 6: 3 Clean and Jerks... Keep hitting 10 Burpees on Odd Minutes and ADD 1 Clean and Jerk every time on Even Minutes until you can't keep up anymore!

The weight should be manageable enough that you get at least 5-6 rounds. It should be heavy enough that you don't make it past 10 If you fail earlier than you expected. You may lower the weight and do the EMOM for longer - it just shouldn't be counted as your score. If it's the burpees you are worried about - scale to 8. Or test and see what you can get in about 30-35 seconds while fresh.

Score is final round of CJ you got plus additional reps.

29 views0 comments

Recent Posts

See All

Friday Jan 15th WOD

Strength: 10 Min EMOM 1 Pausing Overhead Squat *Pause 10 Seconds in Bottom* Conditioning: 60 Deadlifts(135/85)(95/65) 60 Air Squats 60 Push Ups 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead

Thursday Jan 14th WOD

Strength: Bench Press 3x8 @ 70% Bicep Curl 3x10 Tricep Ext 3 x 10 Conditioning: 12 Min EMOM Min 1: 20 Dubs + 5 Clean and Jerks (115/75)(95/65) Min 2: 8 Box Jumps + 8 DB Power Snatch

Wednesday Jan 13th WOD

Partner WOD: 2 Rounds 12 T2B 12 Thrusters (115/75)(95/65) 12 Pull ups 12 Power Snatch 12 T2b 12 Slam Balls 12 Pull ups 12 Hang Cleans 12 T2B 12 OHS *Partners can split reps, BUT each person MUST compl