Tuesday’s WOD

Warm Up:

10 Air Squats

10 Pistols

40 Double Unders

Skill:

Burgner

 

Chipper For Time:

10 Shoulder Press, 115/80 lbs

15 Overhead Squats, 115/80 lbs

20 Push Press, 115/80 lbs

25 Front Squats, 115/80 lbs

30 Push Jerks, 115/80 lbs

35 Back Squats, 115/80 lbs

 

Advance WOD

BBG

1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

Notes: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X5 Push Press – heaviest possible, rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

Conditioning

5 rounds for total reps of:

1 min. to complete 5 Power Cleans @ 155/105#
-with the remainder of the minute complete ME Split Jerks @ 155/105#

1 min. ME Burpees

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