04 Jan WOD- Tuesday, Jan 5

Posted at 20:30h in WOD by

Paleo Challenge Starts Jan 16th! Info session Jan 9th, and first body composition “weigh-in” is Jan 16th.
Book your time ASAP- CLICK HERE

Warm-up

    3 sets:
    250 m row
    12 shoulder taps in HS on wall (or free)
    10 Hollow Rocks

    then,
    Every 20 sec- 4 sets
    A-T-Y-I

    then,
    Tall Jerks w/ pause in the catch w/ bar for skill/warm-up

Strength:

    Pause Split Jerks
    3 sec hold in the catch + 2 sec hold in the reset w/ bar still OH
    5×2 for quality

WOD:

    6 rds
    1 min interval/ 1 min rest
    3 Clean and Jerks
    Row for calories
    1 min rest

    Lv1: 95/65
    Lv2: 135/85
    Lv3:155/105

6 pm Lite N Tite

WOD 1:

    8 min AMRAP
    4,6,8
    Burpee Box Jump Overs
    KB/DB Snatch Right
    KB/ DB Snatch Left

WOD 2:

    For time
    15-20-25-30-25-20-15
    Wall Balls
    KBS

    Lv1: 12/10, 25/15
    Lv2: 14/12, 44/25
    Lv3: 20/14, 53/35

Presenting ATHLETE OF THE MONTH December: Mila Yevelev! Learn more about Mila’s CrossFit Journey here.

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