Daily WOD – Jan 12, 2019

Welcome Jason!

With a partner complete 5 rounds for time of:

  • 40 KB swings (53/35#)
  • 40 Burpees
  • 40/30 Cal row

WOD Notes:  The reps in this workout may be broken any way you like but movements must be completed in order.  Only one athlete working at a time.

Power Meet Notes:  A sign up sheet for the meet will be on the desk in the morning.  On the sheet, you’ll have a spot to put your opening weight for each lift (usually about 90% of your 1RM).  You ARE allowed to change the opening lift the day of the meet.  Sign up by Tuesday!


Snatch high pull + power snatch + snatch high pull + snatch (build to a heavy single of the complex.

Power clean + push jerk + split jerk (stay lighter ~60% max jerk and make transitions as fluid as possible)

Complete for time:

  • 5 bear complexes (135/85#), 5 bar muscle ups (sub 2xpull ups)
  • 4/4
  • 3/3
  • 2/2
  • 1/1

Complete a 250m run before each round.


This Post Has One Comment

  1. Iggy


    Alex W (RKB)
    Mike D RX
    Mel Z RX

    Kelly G RX
    Vince L (35 RKB)

    Pat Y ( 35 RKB)
    Morgan RX

    Drake RX
    Frank W RX

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