Back to All Events

Wednesday 8/16/2017

 

We have two wod options today. 

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

10 goblet squats

10 KB snatches

10 shoulder kips

5 dips

Workout Warmup:

take 10 minutes to set up your station and warmup each movement.

Workout:

Option 1

12-9-6

Power Clean and Jerk (95/65)       

Pull ups

-Rest exactly 2 min-

9-6-3

Power Clean and Jerk (135/95)

Chest to Bar

-Rest exactly 2 min-

6-4-2

Power Clean and Jerk (155/105)

Ring or Bar Muscle ups

Option 2

Non partner version of Fossil Games wod #3 If you're doing the Fossil Games I recommend you do this. I need at least 5 people to do this please. 

3 rounds of:
20 wall balls (20/14 lbs-10'/9' target)
15 Toes to Bars

Then:

Rest 2 minutes, deduct the 2 min from your overall time.

3 rounds of:
24 calorie row
16 Kettle Bell (20/12 kg) Snatches+40' overhead walking lunge.

Please record your time for each segment. 

Lift:

Dead lift, 5x3. Warm up to 65% then start at 75% working up to a heavy triple. 

Skill:

5 rounds of :

15 GHD

10 strict dip on stationary bars. 

Earlier Event: August 15
Tuesday 8/15/2017
Later Event: August 17
Thursday 8/17/2017