Wednesday Jan 11, 2017

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Justin lunging away!

With a partner, “you go – I go style”
5- Clean and Jerks #225/#155
4- Clean and Jerks #245/#165
3- Clean and Jerks #265/#175
2- Clean and Jerks #285/#185
1- Clean and Jerk #305/#195

Need some travel WODs

Bodyweight WODs
1. 35 Burpees, 50 Sit-Ups, 35 Burpees
2. AMRAP 20: 5 Chest Slapping Pushups, 10 Sit-Ups, 15 Air Squats
3. 4 Rounds: .25m Treadmill Run, 50 Air Squats
4. Tabata – 8 rounds each of 20 seconds “On”, 10 seconds “Rest”:
Pushup, Air Squat, Sit-Ups, Burpees
5. AMRAP 15: 5 Strict Pull-Ups, 10 Jumping Lunges, 15 Sit-Ups

Dumbbell WODs
1. 3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
2. AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
3. AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
4. “Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
5. 4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)

 

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3 thoughts on “Wednesday Jan 11, 2017

  1. #265 Clean & Jerk today. Feels good to lift heavy again. But then again it’s always good to Jerk with Mitch.

    That doesn’t sound good…

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