2/3/15 WOD

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Mobility: Shoulder


Skill Practice Warm Up: None.


Strength Workout: Warm up to a Strong Effort Power Clean & Push Press (NO JERK!)


Metabolic Conditioning Workout: “Better Late Than Never” 

As Many Rounds As Possible in 13 Minutes:

  • 5 Power Clean & Push Press (NO JERKS! 135#/83#/53#)
  • Chest to Bar Pull Ups (9/5/5 ring rows)
  • 5 Reps x 10′ Lateral Shuffle* (10′ up & back = 1 rep!)
    *one hand & one foot touch the line OR two feet past the line
  • 5 Power Clean & Push Press OR Push Jerk
  • Chest to Bar Pull Ups (9/5/5 ring rows)
  • 5 Reps x 10′ Lateral Shuffle* (10′ up & back = 1 rep!)
  • REST 30 seconds

IMPORTANT:  In the 1st half of each this workout you must PUSH PRESS after the Clean. Push Jerks are ok for the 2nd half of the round.

Scaling Guide: 2.5 – 4 Rounds.. Post here if you get 4+ rounds because we need you for the Open!

 Compare To: 2013 – 07 – 12


Optional “Cash Out”: 3 Rounds: 15 Box Jumps / Step Ups & 5-10 Ring Dips 3 Rounds

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