WOD 01.03.17

PERFORMANCE

OLYLIFTING

EMOM15

Min 1-5:

2 Power Clean + 1 Push Jerk

*Climbing

Min 6-10:

1 Power Clean + 1 Front Squat +  1 Split Jerk

*Climbing

Min 11-15:

1 Clean & Jerk

*Climbing

 

CONDITIONING

“ANNIE”

 For time:

50 Double Unders

50 Situps

40 Double Unders

40 Situps

30 Double Unders

30 Situps

20 Duble Unders

20 Situps

10 Double Unders

10 Situps  

FITNESS

STRENGTH

EMOM15

Min1: 5 Frontsquats

Min2: 7 Box Jumps

Min3: 20m Sled Push

CONDITIONING

“ANNIE” SCALED

150 Rope Jumps

50 Situps

120 Rope Jumps

40 Situps

90 Rope Jumps

30 Situps

60 Rope Jumps

20 Situps

30 Rope Jumps

10 Situps