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7
Mar

160308 Tuesday’s WOD

WODPic_160208


 

Skill: 10 minutes C2B Pull-ups.  Work on stringing them together

*Scale with standard pull ups. If you can’t string kipping pull-ups together work on strict pull-up strength.  Rest as needed


Lifting:  Clean and Jerk EMOM x 15

  • 1 Clean and Jerk

First rep at 40% of 1rm and in-crease weight as you go on

No heavier than 85% of 1RM  GOAL IS NO FAILS


Metcon: For Time with a 16 minute cap

  • 18 Front Squats 135/95
  • 800m Run
  • 15 Front Squats
  • 800m Run
  • 12 Front Squats

*Scale weight and run distance as needed. Beating the time cap is Rx.

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