1.2.17 “Open WOD 13.4”

January 01, 2017

FITNESS & LIFESTYLE

A) STRENGTH:
Every :90sec for 12 minutes
1 power clean + 1 push jerk
*work up to max adding weight each set

B) METCON
“OPEN WOD 13.4”
AMRAP 7
3 clean and jerk (135/95)
3 toes 2 bar
6 clean and jerk
6 toes 2 bar
9 clean and jerks
9 toes 2 bar
Ascending 12,15,18 ect.

SPORT & PERFORMANCE

A) ENDURANCE:
“BOAT RACE”
3 rounds
500m row
400m run
Rest 3 minutes

B) STRENGTH:
In 15 Minutes
1RM power clean + Push Jerk
(If there is no video, it didn’t happen, tag me and #craftedbycaldas and #yourbox)

C) METCON:
“OPEN WOD 13.4”
AMRAP 7
3 clean and jerks (135/95)
3 toes 2 bar
6 clean and jerks
6 toes 2 bar
9 clean and jerks
9 toes 2 bar
Ascending in reps

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