WOD, Jan 8th

Warm-Up
(10 Min:)
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto rack)
10 PVC Good Mornings
10 PVC Pass Throughs
5 Med Ball Deadlifts
5 Med Ball Front Squats
5 Med Ball Push Press
Strength Work
Complex (22 MIN):
*Work up to a moderate to heavy complex of:
1 Deadlift + 1 Hang Pwr Clean + 1 FS + 1 Jerk
*Athletes need to start light and build in weight
*Athletes should take their time and focus on technique
*FS = Front Squat
*Jerk = Push Jerk or Split Jerk

(WOD Perspective: 65% of 1RM)

WOD
200107
PARTNER WOD
In 20 Mins, Complete:
Part 1
60 Deadlifts, #135/95
30 Burpees
60 Front Squats, #135/95
30 Burpees
60 Push Press, #135/95
30 Burpees
THEN:
Part 2
AMRAP, in remaining time:
Clean + Jerk, #135/95
(Score = Total AMRAP reps)
WOD DETAILS
*One athlete works at a time, split reps as desired
*Athletes need to pick a weight that they can move efficiently and technically. At least 5 or more unbroken reps)
*If RX, Burpees need to be to standard
WOD VARIATIONS:
Baby Bumpers:
*30 Burpees = 30 Cal Row or Bike (1:1)
Extra
Accessory Work
“BUTTS”
3 RDS (NFT):
10 Stiff-Legged KB Deadlifts
10 Alt. Box Step Ups
10 Banded Side Steps (10 – Right / 10 – Left)
10 Good Mornings