Thursday January 12th

Thursday 1/12
Warm Up
2 Rounds
50 Single Unders or 50 Double Unders
8 DB Squat Clean Thrusters
200m Row

: 15 Strength
In Teams of 3:
AMRAP 4 Minutes x 3
1 Split Jerk
Rest 1:00 between AMRAPs
Rx: 185/125, 225/155lbs, 245/165lbs
Intermediate: 135/95lbs, 165/115lbs,
Scaled: Weights to be decided by athletes/coaches
Teams rotate 1 athlete at a time. The score is total reps completed.

:40 WOD
For Time
25 Double DB Power Cleans 50s/35s
75 Double Unders
35 DB Shoulder to OH 50s/35s
75 Double Unders
25 Double DB Power Cleans 50s/35s
Feel: Muscle Overload
Pacing: Sustain
Target score: 6-8 minutes
Time cap: 10 minutes
– DB Power Clean: Should not exceed 3 sets. Reduce DB weight before
– Double Unders: :60 Practice for everyone who is developing or doesn’t
have double unders just yet.
– S2OH: Should not exceed 4 Sets. Reduce DB weight before Reps.
1:00 Foam roll calf
Couch Stretch