Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Back squats, 10-8-6-4-2-2-2

WOD:
As many rounds as possible in 5 minutes of: (unbroken)
3 Deadlifts (185 lb./125 lb.)
2 Hang cleans (185 lb./125 lb.)
1 Jerk (185 lb./125 lb.)

Rest 3 minutes, then complete as many rounds as possible in 7 minutes of: (unbroken)
5 Deadlifts (135 lb./95 lb.)
4 Hang cleans (135 lb./95 lb.)
3 Jerks (135 lb./95 lb.)

Goal of each AMRAP is to do each set unbroken (ex, in first AMRAP, do 3-2-1 unbroken). Post loads and completed rounds to comments.

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LEANFIT & DE:
3 rounds for time of:

1000m Row
300 single jump ropes or 100 Double-unders
30 Plank knees to elbow

Post time to comments.

Media:
Thursday WOD, February 4, 2016

3 thoughts on “Thursday WOD, February 4, 2016

  • February 4, 2016 at 2:19 pm
    Permalink

    Strength: lower back is sore, so I did bench press (10-10-10-8-6-4-2-2). Worked up to 265# for 4 and stopped cause I didn’t have a spotter.

    WOD: 10 minute airdyne

  • February 4, 2016 at 5:26 pm
    Permalink

    SC: 225×10 / 255×8 / 275×6 / 315×4 / 335×2 / 355×2 / 375×1 (failed on second rep)

    WOD: 10rounds + 8 rounds = 18 rounds

    Grip killed me on the second part!

  • February 4, 2016 at 5:40 pm
    Permalink

    Great job josh!

Comments are closed.