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WOD 03-01-2019

Workout of the Day

A. Skill/ Tech work on:
– The Dumbbell Thrusters
– The Dumbbell Hang Power Clean & Jerks

B1. 5 – 10 – 5 reps, for time off:
– Dumbbell Thrusters 22.5/ 15 kg. 
– Chest to Bar Pull-ups
– Cal Row

3 min rest

B2.  5 – 10 – 5 reps, for time off:
– Dumbbell Hang Power Cleans 22.5/ 15 kg. 
– Handstand Push-ups
– Cal Row

Note: both B1 and B2 are time capped on 9 min, so go hard! 

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Specialty Class: “PowerLifting”

A. Back Squat
3 | 2-4 | 3″ in tempo 4-0-1-1

B. Strict Press
3 | 2-4 | 3″ in tempo 3-0-1-1

C1. Weighted Push-Up
3 | 8-12 | 2″ in tempo 3-0-1-1

C2. Ring Row
3 | 8-12 | 2″ in tempo 3-0-1-1

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