WOD Sat Feb 5 - Class from 8-9AM only (Weightlifting Meet)

Work

1) 1 Clean & Jerk Every 90s x 10 Rounds @ 50-50-60-60-70-70-75-75-80-80
(15 Minutes)

2) "Red’s Revenge”
3 Rounds:
15 Deadlifts @ 135/95
15 Pull-Ups
Directly Into...
3 Rounds:
12 Front Squats @ 135/95
12 Chest to Bar Pull-Ups
Directly Into...
3 Rounds:
9 Shoulder to Overhead @ 135/95
9 Bar Muscle-Ups
(18 Minute Cap)

Details

1) 1 squat clean + 1 jerk building to moderately heavy load in doubles

2) Choose weights and movements where you’ll be able to complete them in nearly unbroken sets. Each couple should not take any longer than 2 minutes to complete.

At Home

3 Rounds:
15 Double Dumbbell Deadlifts
30 AbMat Sit Ups

Directly Into…

3 Rounds:
12 Double Dumbbell Front Squats
24 Push Up to Plank Row (total reps)

Directly Into…

3 Rounds:
9 Double Dumbbell Shoulder to Overhead
9 Double Dumbbell Devil’s Presses