Return to site

WOD - Sunday, 9/9/2018

The Microwave
Every :30 x 8 (4:00)
5 KBs (light) + 4 Burpees

Both Parts A and B will be partner/team style.

A. Strength: Power Clean and Jerk (8:00)
With your partner, Work up to a heavy Double (T&G)
Record both top lifts and total weight lifted as a team. (185/200/385)

B. Conditioning

"Happy Jew Year"
In teams of 2 get as far as possible in 30 min...

100 Box Jumps
100 KB Swings (70/53)
800m Run (together)
80 Sit-Ups (synchro - high five at top)
60 Pull-Ups
60 Lateral Barbell Burpees
40 Power Cleans (115/75)
40 Jerks (115/75)
20 Snatches (115/75)
20 Muscle-Ups (scale 30 T2B + 30 Ring Dips)

If you finish a full round go through again with half the reps. So 50,50,400m,40 and so on... If you finish that then Jesus... You are a BAMF.
Split the reps any way you choose - as long as its equal.

Extra Credit: Meal Prep

Set yourself up for success!

For optimal results, keep these three things in mind when you get to preppin':

  • Eat real food.
  • Mostly plants.
  • Not too much.

When coach tells you to meal prep.

All Posts

Almost done…

We just sent you an email. Please click the link in the email to confirm your subscription!