WORKOUT OF THE DAY – 12/2/17

By

Comments are off Dec 1, 2017 WOD

Saturday, December 2nd 2017

1. Conditioning
5RFT
4 HSPU
25 DU
8 Pull-ups
25 DU
12 HRPU
25 DU
16 Squats
25 DU
20 Sit-ups
25 DU

OLY CLASS @ 1100

1. 2 position cleans: mid-thigh, floor. 55%x1+1, 60%x1+1, 65%x1+1, 70%x1+1×3
2. Clean tempo pulls; 10 sec to get to top, 10 sec to return to floor. 6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. Go back the same way. That is 1 rep and 1 set. Perform 4 sets.
3. Front squat + jerk: 5 sets x 2 front squat+1 increase weight each set. (2 fs plus 1 jerk) 5 sets.
4. Good Morning: 3 x 10
5. Sit ups x 100 reps.