WOD: Wednesday, January 15, 2014

(A) Barbell Warm-Up and Barbell Skill Work

  • Quad Clean Stretch
  • Pause Clean, Working in reverse order (from 3rd Puase down to 1st)
  • Tall Power Jerks, Tall Split Jerks, Tall Power Jerks (Again)
  • Light Power/Push Jerks 3x15 for time each set

Choose Conditioning (B) or Snatch Skill Work (C)

(B) For Time

  • Run 400m
  • 5 Rounds of 6 Push-Ups, 12 Jumping Pull Ups, 18 Jumping Lunges
  • Run 400m

(C) Snatch Skill Work

  • Quad Muscle Snatch x5
  • Quad Power Snatch x5
  • Quad Power Snatch + Overhead Squat x5
  • Quad Snatch x5
  • 3-Pause/Position Snatch

(D) Holds (Time Permitting or After Class/Upstairs)

  • Accumulate 2 Minutes in a Superman Hold
  • Accumulate 2 Minutes in a Bent Knee Hollow Body
  • Accumulate 2 Minutes in a Plank (from hands or forearms)
  • Accumulate 1 Minute Side Plank per Side

(E) Cooldown: 1 Mile Jog OR 1500m Row

Wall Climbers @ CF V16. Photo by Rafael Vega