December 1, 2016

dynamic :

5 minute clock :

16-12-8-4 of :

a) lunges

b) med ball cleans

c) single unders (double reps)

d) empty bb strict press


mobility :

a) calf smash


Back Squat - 6 min wu + every 3 mins, 4 sets at listed %'s

set 1 - 10 @ 60%
set 2 - 8 @ 70%
set 3 - 6 @ 75%
set 4 - 4 @ 80%


partner wod
for time :
100 double unders
16 clean + jerk (135/95)
80 double unders
12 clean + jerk (155/105)
60 double unders
8 clean + jerk (175/115)
40 double unders
4 clean + jerk (195/125)
20 double unders
2 clean + jerk (215/135)

notes :
- double under scaling = half of reps listed (50,40,30,20,10) or 1:1 singles.
- c+j weight scaling = men = 95,105,115,125,135
women = 55,65,75,85,95
-rx+ = triple unders at same reps as cleans