Nov 2019

wod 20191101

Warm-up
Assult Bike :3min, Increase RPM every minute
Walking Lunges x 20 reps
Empty barbell hold over head :2 min in a :3 min window

Mobility
Ankel Mobility and Squat mobility :2min
Banded Ankel distractions :1 min / side

Build to a Heavy Clean & Jerk

Primer
3 rounds
Burpee box step ups x 5 reps
Squat Clean Thrusters x 5 reps @40/30kg

20.4 
Boxjumps (step-ups) x 30 reps
Clean & Jerk x 15 reps @43/29kg

Boxjumps (step-ups) x 30 reps
Clean & Jerk x 15 reps @60/38kg

Boxjumps (step-ups) x 30 reps
Clean & Jerk x 10 reps @83/52kg

Alt. Pistols x 30 reps
Clean & Jerk x 10 reps @102/58kg

Alt. Pistols x 30 reps
Clean & Jerk x 10 reps @125/79kg

Alt. Pistols x 30 reps
Clean & Jerk x 10 reps @143/93kg

Scaled:

Boxstep-ups x 30 reps
Clean & Jerk x 15 reps @30/16kg

Boxstep-ups x 30 reps
Clean & Jerk x 15 reps @43/25kg

Boxstep-ups x 30 reps
Clean & Jerk x 10 reps @52/34kg

Wallball Weighted Boxstep-ups x 30 reps @9/6kg
Clean & Jerk x 15 reps @60/43kg

Wallball Weighted Boxstep-ups x 30 reps @9/6kg
Clean & Jerk x 15 reps @70/52kg

Wallball Weighted Boxstep-ups x 30 reps @9/6kg
Clean & Jerk x 10 reps @83/60kg