WOD Blog

Tue, Mar 12 2019

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12 Days of Christmas WOD on Dec 22, 2025 (25 days ago)

Tuesday March 12 2019


(Time)
Tuesday March 12, 2019

Squat Clean Complex
9:00 on clock
On the 3:00 x 3 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)
Start at 45% of 1RM Squat Clean.  Build to heavy complex.

Split Jerk Complex
12:00 on clock
On the 2:00 x 3 sets
2 Pausing Split Jerks - Video
1 Regular Split Jerk
Start 65% 1RM split jerk build to 75%.
On the pausing split jerk, there are two pauses on the lift, each for a full 2 seconds:
1) Dip position
2) Catch position

WOD:
'BeDTime'
20:00 on clock
4 Rounds, On the 5:00:
10 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx 135/95   Rx  55+ 115/80
Score each round


Recovery Bike, Row or Jog
10:00 Recovery Effort
Not for score or intensity - conversational pace throughout.



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