Monday, January 15th WOD


Strength WOD:  Clean and jerk

6 sets, 3 reps per set (no cycling)

Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%

 

Conditioning WOD:  Every three minutes for 9 (3 rounds) minutes complete:

-3, 15’ Rope climbs

-5 Thrusters

-7 Bar facing Burpees

 

Rx+ athletes 165/115

Rx  135/95

Intermediate athletes sub 2 Rope climbs; 135/95 sub 115/80

Beginner athletes sub 4 Rope lowers; 115/80 sub 95/65

Categories: WOD

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