FRI26JAN2018

WOD

“16.2”

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Scaled
Same as above – replace with:
25 Hanging Knee Raises
50 Singles
For Squat Cleans follow this weight scheme
1st 4 mins-15 Squat Cleans (M=95lbs, F=55lbs)
2nd 4 mins-13 Squat Cleans (M=115lbs, F=75lbs)
3rd 4 mins-11 Squat Cleans (M=135lbs, F=95lbs)
4th 4 mins-9 Squat Cleans (M=155lbs, F=115lbs)
5th 4 mins-7 Squat Cleans (M=185lbs, F=135lbs)

Extra

3 sets: 8 H/A swings on rings

3 sets: every 3 min.
1 set Max kipping hspu
*any stop of momentum or rest at bottom is a stop

6 sets
8 plyo pushups (pushup moving hands to 45# plates at top of rep)
6 behind the neck pullups

20 wallwalks
*at the top of each perform 2 lateral steps e/ direction w/ chin and toes on wall

Core Fitness Training

  1. Tabata burpees 
  2. 4×15 kb curl to press e/arm
    30 seconds rest between arms – no rest in between sets.
    *Full extension at the bottom. 
  3. 4×15:
    Double overhand overhead dumbell tricep extensions
    45 sec push up plank hold rest. 

Extra 

100 banded pull aparts

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