WOD for Thursday, Jan 17, 2019

Strength 17-01-2019

1) Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s.
– Option: Work on technique with a light load for all sets.

2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00
– Option: 3 x 8 @light weight.

Conditioning 17-01-2019

4 Rounds of:
25 Band Resisted KB Swing
15 OH KB Hollow Rocks (or Hollow Rocks)
10 Barbell Rows

  • 15:00 Cap on all of this work.
  • Nothing for time or score today.

Extra Credit 17-01-2019

Straight Leg Raises: 3 x 6-10. Rest 60s.

Open Gym

Make a note of your achievements in 'Open Gym'

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