Daily WOD – Jan 30, 2022

Dan R locking out a muscle up!

Workout of the Day

“Open 21.4”

Take 15 minutes to find a heavy single of the following complex:

  • Deadlift + Squat Clean + Hang Squat Clean + Jerk

Then “Open 11.3”

AMRAP in 5 minutes of:

  • 1 squat clean (165/108#)
  • 1 jerk (165/108#)

WOD Notes:  For Part 1, the time permitted during the actual Open was 7 minutes, but we’re allowing 15 today to give people time to really push the weight! For Part 2, the bar must be cleaned from the floor, pass through a squat and then end up overhead.  Squat clean thrusters, squat clean + jerk, or power clean + front squat + jerk would all work!

Sunday Trail Run:  There is a trail run/hike on Sunday, led by Coach Dave! Sign up in Wellness Living and meet at the parking lot at the Lock 60 recreation area around 11:15am.

Community Notes:  Happy Birthday Sean R!

Share on facebook
Facebook
Share on google
Google+
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on pinterest
Pinterest

Leave a Reply

The maximum upload file size: 50 MB. You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other. Links to YouTube, Facebook, Twitter and other services inserted in the comment text will be automatically embedded. Drop file here