Daily WOD for Friday 2-23-2018

WOD

Feb 22, 2018

 

Metcon: Weights should be heavy, done in 1-2 sets each round,  but it will be cleaned from the ground.

Warm Up:
Tabata-4 Rds of each before switching: Air Squats, Single Unders, Ring Rows, Burpees

Then 5 of each: Good Mornings, Back Squat, Elbow Rotations, Strict Press, Deadlifts, Front Squats

Mobility:
2:00 X-Band Steps – 1:00 Wrist Stretch – 1:00 Ankle Stretch, ea – 1:00 Front Rack Stretch on the Ground

Skill:
1) C2B – Kip/Jumping Pull Ups Mod
2) Front Squats
3) DUs
4) DB Hang Clean & Jerk

Metcon – 20 min AMRAP:

  • 10 Front Squats (L1 115/85 RX 135/105)
  • 15 C2B Pull Ups
  • 50 DUs

Or Open WOD 18.1  – 20 min AMRAP

  • 8 T2B (S Hanging Knee Raises)
  • 10 DB hang clean & jerks (S 35/20 RX 50/35)
  • 14/12 cal Row

 

 Coach Link

“You don’t find willpower, you create it.”