WOD Blog
 | Mon, Dec 12 2016 |  |
Monday December 12 2016
(Time)
Oly:
5X3 Clean Pulls (as high as possible but don't have to be high pulls) + 1 Clean +2 Jerks - work to a heavy complex
*This is one continuous complex. Begin with the 3 Clean pulls, then the Clean (which is a full Clean), then the Jerks. I.E. the bar should not be dropped at any point during the complex.
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Strength/Accessories:
Front Squat: 1X5@75%, 1X3@85%, 1XME@90% (the goal is more than one rep)
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WOD
With a running clock...
0:00-6:00- 2 rounds of:
:30 ME Row :30 Rest :30 ME KB Swings 53/35 :30 Rest :30 ME Kipping HSPU
6:00-11:00- 5 minute EMOM
10 6' Target Burpees every minute
11:00-16:00- 2 rounds of:
:30 ME Row :30 Rest :30 ME KB Swings 53/35 :30 Rest :30 ME Kipping HSPU :20 Rest
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