WOD - Thursday, 2.12.15

Nice work on today's burner. I hope those lungs have recovered.

A lot of you guys take advantage of the foam rollers we have in the back of the gym for your warm up and cool down. Jeremy and I shot this video with the help of Video Ninja Etan Blatt to help you learn how to use them properly. Check it out!

 

I hope you're ready for some barbell cycling Wednesday...

Warm Up

Row 250m

Walking Elbow to Instep with Rotation

Broad jump/high jump one length

10 Empty Bar Goodmornings

10 Empty Bar Power Cleans



 

Strength:

EMOM for 5 minutes:

7 Touch and Go Power Cleans

 

-rest 2 minutes and increase weight-

 

EMOM for 5 minutes:

5 Touch and Go Power Cleans

 

-rest 2 minutes and increase weight-

 

EMOM for 5 minutes:

3 Touch and Go Power Cleans

*Choose a weight that is challenging but allows for continuous touch and go reps throughout.  Increase or decrease when necessary.

WOD:

AMRAP in 4 minutes:

Burpee Box Jump Overs (24/20)

Every 30 seconds 1 Power Clean (225/145)


 

FITNESS

With a KB

5-5 reverse lunges

5-5 push press

10 goblet squats

5-5 shoulder press

5-5 thrusters

10-10 SDHP

10-10 single leg DL

5-5 one arm OHS

 

WOD:

Wall ball/ Burpee 2/2, 4/4/, 6/6, 8/8, 10/10..  8 min AMRAP

5 min rest

Work back from where you finished.

 

Record where you finished and what time you finished on the way back.