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Components

Clean and Jerk

Metcon

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WOD

Thursday, 12/10/20

Box WOD

A: Clean and Jerk (1x(3+1)@80%, 1x(3+1)x70%)

(18min)
In Week 1, work to 80% of your 1RM Clean & Jerk for 1 x 3+1. Then decrease weight by 10% for Drop Set 1 x 3+1
https://youtu.be/ZCpuleTFyLQ

B: Metcon (Time)

For time,
5 rounds of
15 Thrusters 95/65
15 Bar facing Burpee

(25min)
Movement standards:
Thruster:
https://youtu.be/L219ltL15zk
Bar facing Burpee:
https://youtu.be/G08PM_U_I0o

HOME WOD

a: Metcon (Time)

For time,
150 Burpees

https://youtu.be/5EhR1xhexQs

** HIGHLY RECOMMENDED Watch this video before the wod.

b: Metcon (No Measure)

Not For Time, but try to keep moving through the workout with a good pace
5 Rounds of
10 Hollowrocks
20 Russian Twist (Twist to Left and Right both sides counts as one)
https://youtu.be/wkD8rjkodUI
45 seconds max reps for Straight Arm Plank to Shoulder Tap

Whiteboard:

Thursday, December 10, 2020