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Wednesday 16/01/19

Wednesday 16/01/19

A. WARM-UP x3

-x20 scissor swings

-x20 arm hugs

-x10+x10 leg swings

-x10 downward dog to cobra

-x10+x10 hamstring floss

-30sec hang

 

B. E1.5M FOR 9MINS – POWER JERKS

set1-3: x3 @65-70%

set4-6: x2 @75-85%

 

C. WOD – “13.4” :¬†AMRAP 7MINS

3 Clean-and-Jerks

3 Toes-to-Bars

6 Clean-and-Jerks

6 Toes-to-Bars

9 Clean-and-Jerks

9 Toes-to-Bars

12 Clean-and-Jerks

12 Toes-to-Bars

(RX: 60kg/43kg, Sc: 43kg/30kg, Beg: 30kg/17kg)

If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.

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