WOD TUESDAY 1.9.18

EMOM 11
Minute 1 – 4 Power CJ @ 60% of 1RM
Minute 2 – 3 Power CJ @ 65% of 1RM
Minute 3 – 2 Power CJ @ 70% of 1RM
Minute 4 – Rest
Minute 5 – 4 Power CJ @ 65% of 1RM
Minute 6 – 3 Power CJ @ 70% of 1RM
Minute 7 – 2 Power CJ @ 75% of 1RM
Minute 8 – Rest
Minute 10 – 3 Power CJ @ 75% of 1RM
Minute 11 – 2 Power CJ @ 80% of 1RM

3 sets @ high effort:
In 75 seconds
10 Alt 1-Arm DB Snatch 50/35
5 Burpee Box Jump Overs
AMRAP Row for distance at MAX Effort
Active rest 4 minutes

MIDLINE
2 Sets, Not for Time:
20 Weighted Sit-Ups
20 Pausing Hip Extensions

By | 2018-01-05T22:40:37+00:00 January 9th, 2018|Categories: Workout of the Day|0 Comments

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