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
John Sales
WOD
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Split Jerk
Rest as needed between sets
High Hang = Pockets
Hang = Knees
Full = Ground
*Compare to 01/20/2017
Jose Lechuga and Melanie Dambrogio
WOD
"Tony"
4 Rounds For Time:
5 Muscle Ups
9 Power Cleans 135#/95#
30 Air Squats
Cash Out 87 Double Unders
Then
ROMWOD
Happy Birthday Coach Tony
Strength
Back Squat
5 reps at 75%
1 rep at 80%
5 reps at 75%
1 rep at 83%
5 reps at 75%
1 rep at 85%
WOD
21 Thrusters 95#/65#
21 Kettlebell Swings 70#/53#
400m Run
15 Thrusters 95#/65#
15 Kettlebell Swings 70#/53#
400m Run
9 Thrusters 95#/65#
9 Kettlebell Swings 70#/53#
400m Run
