Friday February 2

February 1st, 2018
by:

Strength / Skillwork

Max set of unbroken double-unders

Perform 1 complex EMOTM of the 3 position Clean combo:
Hang Power – Power – Hang Squat
Start @ 50% of your lowest 1 RM from the 3 lifts. Add 5# every minute if your 1RM is 100# or less
Start @ 50% of your lowest 1 RM from the 3 lifts. Add 15# every minute if your 1RM is over 100#.
Get all the plates you will need to make your increases, before the clock starts. Go until you fail.

After WOD – Max effort 1000m Row

BlackOpsRowing

WOD

5 Rounds of:

  • 9 Thrusters
  • 7 Burpees
  • 5 C2B Pull-ups

Rx+: 105/70# BB, Bar Facing Burpees
Rx: 75/45# BB, Regular Burpees, Pull-ups

Elements

5 rounds of 3:00 On / 1:00 Off
[Start each round where you left off]

  • 8 Push-ups
  • 12 Leg Lifts / Hip Bridges / Supermans*
  • 16 Air Squats

* Alternate which exercise you do each Round. If you ended a round on one of these and are starting a new round, continue from that spot but with the exercise for that round.