Back to All Events

Tuesday2/13/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

400 m Row

30 mountain climbers

20 RKB swings

10 squat cleans with KB

10 knee raises on rig. 

Workout warmup:

10 min EMOM

1-2 C&J on the minute, working up to a heavy single.

Workout:

Open workout 13.4

7 min AMRAP, Extra credit 10 min

3 Clean and jerk 3 Toes-to-bar 115/65(masters weight), RX+(open weight) 135/95

6 Clean and jerk 6 Toes-to-bar

9 Clean and jerk 9 Toes-to-bar

12 Clean and jerk 12 Toes-to-bar

15 Clean and jerk 15 Toes-to-bar

18 Clean and jerk 18 Toes-to-bar...

 If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
 

Endurance:

Every 3 min x 5 sets:
200m Run
10 Box Jump Overs 24/20
5 KB Thrusters 16kg/12kg (2 kb's)

Cash out, one mile Indian run. (12 laps of soccer field)
Lift:

Jerks:

12 min EMOM

1 push jerk+1 split jerk

Start at 65%, add weight as you can

Skill:

5 rounds of:

10 Strict pullups

10 Ring dips, kipping

Earlier Event: February 12
Monday 2/12/2018
Later Event: February 14
Wednesday 2/14/2018 Valentine Day WOD