WOD for 12/13/17


A. Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 0:40 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest

– Round 1 – 60%
– Round 2 – 70%
– Round 3 – 75%
– Round 4 – 80%
– Round 5 – 85%

**Rest 1:30 (7:30-9:00)

THEN:
EMOM 5 – 1 Heavy Squat Clean

B. 3 Rounds:
– 20 Hang Power Cleans (95/65)(115/80)
– 20 Front Squats
– 20 Push Press
(95/65)(115/80)

Additional Conditioning:
1. Push Press
4 Sets of 6 Reps
Same weight across

2. Midline
3 Rounds, Not for Time:
– 10 Glute Ham Raises
– 15 Romanian Deadlifts
– 20 Deadlifts
– 25 Reverse Hyperextensions
Athlete’s choice on loading. Each station intended to be completed unbroken.

3. Recovery
25 Minute Recovery Effort
Athlete’s choice on bike, ski, or row.

Olympic Lifts