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Home / Uncategorized / HAPPY BIRTHDAY JENNY! / “JENNY” WOD 2/4/19

HAPPY BIRTHDAY JENNY! / “JENNY” WOD 2/4/19

0

WARM UP:

1K Assault Bike

2 Rounds

10 Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

Then:

Mobility


WIN

SKILL:

EMOM 10

Min. 1-5: 6 C2B Pull Ups

Min. 5-10: Add 1 rep each minute

LIFT:

Clean & Jerk

3 @ 65%

3 @ 70%

3 @ 75%

4 x 1 @ 80%

WOD:

For Time:

42/30 Cal. Assault Bike

21 Clean & Jerks (115 /75) (95/65)

30/20 Cal. Assault Bike

15 Clean & Jerk

18/10 Cal. Assault Bike

9 Clean & Jerk


FIT

SKILL:

3 Sets

Max Effort Forearm Curls

Max Effort Hang from Pull Up Bar

LIFT:

DB Front Squat

4 x 10

Pair With:

DB Weighted Wall Sit

4 x 30 Sec.

*Use the same DB’s for both.

WOD:

3 Rounds

30/20 Cal. Assault Bike

15 Wall Ball (20/14)

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