Wod Friday 7/8/16

1.      Warm Up:

Coaches’ choice

2.     Weight lifting: Hang clean complex.  We would prefer you squat this complex.  You may modify to power clean if needed.

 5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 1 Push Jerk + 1 Hang Clean (from power position) + 1 Split Jerk – work to a heavy complex for the day, rest 2:00 between sets.

 *This is one unbroken complex. First a Hang Clean + Push Press – bring the bar back to the hang (don’t drop) – then a Hang Clean + 1 Push Jerk – bring the bar back to the hang (don’t drop) – then a Hang Clean + 1 Split Jerk to finish. All Hang Cleans are from the Power Position.

3.     Wod

 “Chia Pet”

AMRAP 11

  • 22 KB Swings (53,35)
  • 11 ring dips
  • 44 double unders

Cash out:

Pick squat mobility from poster and spend 5 minutes mobilizing.

squat

Hanna

 

 

Posted in WOD

10 thoughts on “Wod Friday 7/8/16

  1. Complex to 75 Keeping that amazing form that I have in tact 🙂 A fun little complex!
    WOD: 3+16 Ring Dips with Red Band and Singles

    Like

  2. Complex: 165 (I think). push jerk felt the worst of all the moves
    Chia Pet: 3 + 73 – couldn’t get the last 4 double unders in before time.

    Cash Out with Michelle
    5 rounds
    20 sit-ups
    10 push-ups

    Not the best idea after all those dips.

    Like

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