WOD for Tuesday and Wednesday 12-13/14-16December 13, 2016
Warmup- 100 Doubles
Work- 3x max unbroken ring muscleups. Rest to recovery. Score is total reps.
Work- EMOM for as long as possible up to 10 mins. 10 Power cleans @ 135. So push hard for 10 reps. As soon as you fail to get 10 reps, workout over.
WORK- AMRAP in 15. Row 15 calories, 15 Wallballs. 100% intensity.
Tuesday (one of my favorites)
10 Box Jumps @ 30/24, 20 Snatches @ 95/65
15 Box Jumps @ 24/20, 15 Snatches @ 115/80
20 Box Jumps @ 20″/16″ (16 inches is one of the jerk blocks or the 20″ box from a 3″ riser), 10 Snatches @ 135/95
All the snatches are full squat. Scale first with reduction in weight, only scale to power snatches if necessary.
Row 250 m, 15 Burpees, 1 lap Sled Push @ +90/+50, 15 Burpees, Row 250 M. We’ve done this sprint stomper many times with the sled push being replaced by 25 KB swings. It’s pretty gnarly that way, and this change may make it even worse. This is a straight up sprint, no pacing. “Everyone Will Suffer” was coined after this workout.
Minimum 2 attempts. We’ll score the best 2 marks per athlete. You can take as many attempts as you like.