WOD Monday December 1st

Today is the 1st. Rent is due. Thanks!

Warm up # 1

1. Overhead Squat: 1 rep max!!!

2. “The Heaviest Grace that you’ve got”

30 Clean and jerks at the heaviest load that you can manage.

Couple of guidlines:

1. Floor to shoulders to overhead – any method is allowed. (full or power clean, push or split jerk)

2. If you go faster than 5 minutes… you punked out on your weight selection

3. If it takes you longer than 25 minutes… good on ya for giving it a go, but you were a little too overzealous / unrealistic with your abilities right now.

4. Make sure you actually do 30. Use a white board and erase as you go if needed.

5. Misses take longer than rest. Don’t pick up the bar unless you are planning on successfully completing the rep.

 

SONY DSC

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2 thoughts on “WOD Monday December 1st

  1. 1. 1 rep max snatch from the blocks just below the knee – 145,165,185,205, 225, 235 (f) x 6
    2. 1 rep max clean from the blocks- 225, 245. 265, 275, 285(f)x3
    3. 3 x 3 snatch @ 185
    4. 3 x 4 front squats – 225. 275. 305, 345 x 2
    5. 4 x 10 ring dips

    metcon
    emom x 10
    10 burpees
    10 wallballs

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