Friday 1/6/17 - Around the Clock

January 6, 2017

MAIN WOD

W: 3 Rounds
8 Deadlifts @ X131 Tempo
8-12 Pushups
8 Squat + Broad Jump

 

*Build weight on DL each Round

M-1: Deadlift 5-5-5,

Then 2 Down Sets of 5

M-2: 7:00 AMRAP
5 Ring Dips
10 Calorie Row
15 Box Jump Overs, 24"/20"
--Rest 4:00--
7:00 AMRAP
5 Ring Dips
10 Deadlifts, 185#/125#
15 Wall Ball, 20# to 10'/14# to 9'

 

OPTIONS

Level 2

7:00 AMRAP
5 Box Dips
10 Calorie Row
15 Box Jump Overs 20/18
--Rest 4:00--
7:00 AMRAP
5 Box Dips
10 Deadlifts 155/105
15 Wall Ball 14/10

 

Level 1

7:00 AMRAP
5 Push Ups
10 Calorie Row
15 Box Step Overs
--Rest 4:00--
7:00 AMRAP
5 Push Ups
10 Deadlifts 125/85
15 Wall Ball 10/8

 

Level 1 Fitness

F-1: Deadlift

EMOM 10: 5 Reps

 

F-2: 7:00 AMRAP

5 Push ups

10 Calorie Bike

 

-Rest 4:00-

 

7:00 AMRAP

5 Push Ups

15 Wall Ball Shots

 

Tags: