REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD
Strength
Clean and Jerk
3x3 at 75%
*No TnG
WOD
1 Round:
800 Meter Row/Run
80 Double Unders
21 Hang Power Cleans 135#/95#
2 Rounds:
400 Meter Row/Run
40 Double Unders
15 Hng Power Cleans 135#/95#
3 Rounds:
200 Meter Row/Run
20 Double Unders
9 Hang Power Cleans 135#/95#
*30:00 time cap.
liliana lechuga
WOD
With a running clock...
AMRAP 5:00
50 Wall Ball 20#/14# Buy-In
12 Deadlifts 185#/135#
12 Barbell Burpees
... Rest 5:00...
AMRAP 5:00
35 Wall Ball 20#/14# Buy-In
9 Deadlifts 225#/155#
9 Barbell Burpees
... Rest 5:00...
AMRAP 5:00
20 Wall Ball 20#/14# Buy-In
6 Deadlifts 275#/185#
6 Barbell Burpees
felix flores
Strength
Squat Clean and Jerk 5x3 at 80% - no TnG
Front Squat 5x5 at 80% across
WOD
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds
cristina martinez
