28
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
“