Wod Tuesday 1/17/17

1. Warm-up

Coaches choice

2. WOD Prep

Strength/Skill

Split Jerk

3,3,3,3,3

Athletes must pause for 3 seconds in the receiving position of each lift.

3. WOD

“Jack Reacher”

For time:

15 Bar Facing Burpees
15 Shoulder to Overhead (115,80)
15 Bar Facing Burpees
15 STOH (135, 105)
15 Bar Facing Burpees
15 STOH (165,115)

Option 1:

For time:

10 Bar Facing Burpees
10 Shoulder to Overhead (65,45)
10 Bar Facing Burpees
10 STOH (80,55)
10 Bar Facing Burpees
10 STOH (95,65)

*The reps and load have been reduced to keep up the intensity of the wod.

*Scale loads as needed.

For time:

Option 2:

For time:

15 Bar Facing Burpees
15 Shoulder to Overhead (95,65)
15 Bar Facing Burpees
15 STOH (115, 80)
15 Bar Facing Burpees
15 STOH (135,95)

*The load has been reduced to keep up the intensity of the wod.

*Scale loads as needed.

4. Post Wod

Lax Ball under shoulder blades for 2 mins/side

sam

Sam

Posted in WOD

3 thoughts on “Wod Tuesday 1/17/17

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