WOD for Friday, Jan 05, 2018

Strength 05-01-2018

1) EMOM 5: 2 Squat Clean + Jerk @75% or a moderate load.

Rest 90s between EMOMs + add weight to bar

2) EMOM 3: 1 Squat Clean + Jerk @85% of 1RM.

Beginner Strength Option:
1) Front Squat + Push Press: 5 x 3 + 3. – Work to a challenging set of 3 Front Squat + 3 Push Press.
2) Work on Power cleans for reminder of time.

Open 16.4 / 17.4

Workout 16.4 & 17.4

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts
  • 55 wall-ball shots
  • 55-calorie row
  • 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Extra Credit 05-01-2018

3 Options:
– Sled Powerwalk: 4 x 50m @heavy. Rest 60s.
– Glute Ham Raises: 4 x 8-10. Rest 60s.
– Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each. *Rest as needed between sets.

Open Gym

Make a note of your achievements in 'Open Gym'

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