12/30/14 WOD

12/30/14 WOD

Tuesday 12/30/14

Warm-Up

6-Handstand Holds 20-30sec holds

10-RDL with light weight

10-Empty Bar hang PC

10-Empty Bar Behind the neck Presses

 

WOD

A. Power clean cluster 1. 1; rest 10sec/rest 3mins x 6
B. PC and jerk double every 30sec 70% of 1rm for 5mins
C. 3min max HSPU 2 scores front end amrap set unbroken and total score
+
3 rounds for time:
15 DL 185/105#
15 ring dips
20 box jump sd 24/20″ (sd=Step Downs)

Notes:

-For C, One score for the AMRAP, one for the total amount you get in 3 Min.

-For the ones coming out of the on ramp, if you cannot do handstand holds, the trainers will assist in helping you scale.  Shouldn’t be a problem.

-Practice on using the corner of the box to increase you speed on the step downs.

 

 

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