1.16.2017

WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

*In today’s version everyone will go through 12 minutes of work no matter what. Once you fail the timeframe you will treat it like a 12 minute AMRAP with the same rep scheme above.*
Scaled weights: 95/55; go up 20 pounds each round.

Rest and then complete SWOD

SWOD
10 EMOM
EVEN: 5 Back Squats @ 75%
ODD: 10 Ring Dips

METCON

Metcon station workout: 60 sec on, 20 seconds off for 3 rounds, 1 minute rest between rounds

  1. Rip stick (RS) jack ( face side of anchor, hands wide with palms down, jack legs out and bring stick up and then return as feet come back together) note: switch sides at 30 seconds
  2. RS stack squat (face with anchor to the left side, right hand over and close, left hand up and toward middle so stick is straight out from you and froming 90 degree with rip stick cord, slowly squat down and up-maintain neutral spine) Note: switch sides at 30 seconds
  3. TRX push-up with kick (face away from TRX band with arms in push-up position,   push-up and kick leg to opposite hand, repeat on other side)
  4. Row
  5. Slam ball squats
  6. Swimmers

Cash-out Core:

TRX plank

TRX plank w/ forward and back

Isometric standing plank with rip stick with few steps out & back (stand with rip stick to side and arms extended overhead straight, hold position 30 sec. and switch sides)—challenge to step, step, step away

TRX Ab tucks

TRX Oblique crunches (plank, legs come to one side back to plank and then to the other side)

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