Thursday 12/22/16
Warm Up
Trainer’s Choice
First…
EMOM 9 Minutes of:
MINUTE 1: 0.1 Mile Run
MINUTE 2: 25 Wall Mountain Climbers (goal is to stay as parallel as possible to the ground)
MINUTE 3: 15 TRX Rows
*If you can not complete any of the movements by the :45 second mark rest and move onto the next.
Barbell Warm Up
WOD
10 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter Row
1 – 3 Rope Climbs
8 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter row
1 – 3 Rope Climbs
6 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter Row
1 – 3 Rope Climbs
4 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter Row
1 – 3 Rope Climbs
2 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter Row
1 – 3 Rope Climbs
*20 Minute Cap. As the reps decrease, the weight for the power clean & jerks should increase.
LEVEL 1:
35/45lb, 40/55lb, 45/65lb, 55/75lb, 60/85lb Clean & Jerks
10 Ring Rows
LEVEL 2:
45/65lb, 55/75lb, 60/85lb, 65/95lb, 75/105lb Clean & Jerks
10 Ring Rows or Modified Rope Climbs
LEVEL 3:
83/115lb, 95/135lb, 105/155lb, 115/175, 125/185lb Clean & Jerks
Rope Climbs
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