12/29/14 WOD “Antarctic Snow Cruiser”

 

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Mobility:  Hip


Skill Practice Warm Up: Starting light, spend 10 min working up to a challenging clean and jerk single. Then plan on doing that weight for 2-3 sets. Overall, you should be doing 1 rep every 60 to 120s


Strength Workout: None


Metabolic Conditioning Workout: “Antarctic Snow Cruiser” 

4 Rounds for Time

10 Clean & Jerks (A: 135lb, I*: 83lb, N: 53lb)

20 Box Step Ups (NO JUMPING) (A: 24in, I*: 20in, N: 12in)

400m Run

1 Minute Rest

*Women’s “As Precribed” weights and reps (Rx)

Optional Performance: 5 rounds if you can do 4 rounds in under 15 min – for time cap cut off, don’t count the final rest minute, so if you finish your run at 14:55, go ahead and do a 5th round after the rest, starting at 15:55.

Scaling Guide: 18 – 24 Minutes

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