The workout for 1/20 is… -- Open Class -- Strength/Skill: 3 sets of 8 Stiff Legged Deadlifts, 12 GHD Sit Ups after each set (if youre in the OLY class and finding your 1RM Snatch today, you may do that instead) WOD - For total time: 6 - 9 - 12 Deadlifts (255/175) Chest to Bar PullUps -- rest 1 min (strip weight) -- 12 - 9 - 6 Power Cleans (185/125) Wall Balls (20/14) -- Level 1/Fundies -- Strength/Skill - For quality: 30 Air Squats 15 Pull Ups (or ring rows) 5 Wall walks The Jerk: Push Jerk/Split Jerk WOD - For total time: 6 - 9 - 12 Push Jerks Front Squats -- rest 1 min -- 12 - 9 - 6 Deadlift Bar Facing Burpees
Posted on: Mon, 20 Jan 2014 12:00:01 +0000
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