WOD for Sunday, Jan 21, 2018

Strength 21-01-2018

1 Power Clean + 2 Hang Power Clean + 3 Front Squat.

  • Spend 15 minutes working on technique and building up to a moderate set.
  • Rest 90s between efforts.

Conditioning 21-01-2018

AMRAP 16 w. a partner.
One athlete runs 400 meters
One athlete AMRAPs
5 Deadlifts (70/47.5kg)
4 Hang Power Cleans
3 Front Squats

  • Score = each athlete's total rounds of BB Complex
  • Beginner: 5 Deadlifts (60/42.5kg), 5 Goblet Squats (45/25), 5 Squat Thrusts
  • Alternate Scaling 400m Run = 500m Row, 60s Bike or Ski Erg

Extra Credit 21-01-2018

1) DB Bench Press: 3 x 12. Rest 45s.

2a) Seated DB Cleans: 3 x 15. Rest 30s.
2b) Deadbug: 3 x 10. Rest 30s

Open Gym

Make a note of your achievements in 'Open Gym'

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