Skip to main content
WOD – Sat, Dec 7

Intent

Partner fun on a Saturday! This is a higher skill chipper than we usually see on a Saturday, let’s have some fun and throwdown. Break up the reps of each movement however each team would like to amongst the 2 partners. The clean and jerk weight should be something that allows for smooth singles as the team works through and should be able to be strung together for a few touch and go reps if the team was asked to show that prior to the workout.

Warm Up (Checkmark)

50 Jumping jack

50 Seal jack

__________

10 Walking lunge + overhead reach

10 Kip swing

10 Ground to overhead (medball)

3 rounds

__________

10 Medball Squat cleans while partner holds top of push up

3 rounds

__________

WOD Skill

3 Deadlift

3 Power Clean

3 Push jerk

3 sets building to teams workout weight

Toes to bar practice (2-3 sets)

Workout (Time)

RXConditioning:

50 Toes to bar

50 Clean and Jerk (165/115lb.)

50 Toes to bar

For time.

Intermediate:

50 Hanging leg raise

50 Clean and Jerk (115/80lb.)

50 Hanging leg raise

For time.

Baseline:

50 Lying leg raise

50 Clean and Jerk (55/35lb.)

50 Lying Leg raise

For time.

Cool Down (AMRAP – Reps)

Tabata V Up

8 x :20 on/ :10 rest for max reps