Jan 2018

wod 20180128

“A:
Banded Lats Stretch x 60/60 seconds
Scarecrow stretch x 30 seconds
Scorpion stretch x 30 seconds

B:
Snatch
4 x 1 reps @65%
3 x 1 reps @75%
2 x 1 reps @85%

+

Clean & Jerk
4 x 1 reps @65%
3 x 1 reps @75%
2 x 1 reps @85%

C:
“”DOCE””
Part 1
AMRAP 4:
Row x 27 cal
Power Cleans x 21 reps @70/50kg
Burpee Box Jump Overs x 15 reps

Rest 4 Minutes

Part 2
AMRAP 4:
Row x 27 cal
Power Cleans x 21 reps @60/40kg
Burpee Box Jump Overs x 15 reps

Rest 4 Minutes

“Doce” Part 3
AMRAP 4:00
Calorie Row x 27 cal
Power Cleans x 21 reps @40/30kg
Burpee Box Jump Overs x 15 reps