WOD: Thursday, January 30, 2014

(A) Clean Skill Work/Warm-Up (barbell only)

  • Quad Clean Stretch
  • Quad Cleans (Muscle, Power, Power + Squat, Squat)
  • 3-Pause Clean

(B) Power Cleans. Novice Athletes: Look for a 1 Rep Max Clean for parts (B) and (C)

  • 1x3 @ 60% of 1 Rep Max Clean
  • 1x3 @ 70%
  • 1x3 @ 80%

(C) Squat Cleans

  • 1x2 @ 75%
  • 2x2 @ 85%

(D) Conditioning Part 1

Partner AMRAP in 5 Minutes

  • Partner 1: 2 Wall Climbers
  • Partner 2: AMRAP KB Swings 1.5/1.0
  • When Partner 1 is done, switch stations/exercises
  • Score is total KB Swings

(E) 2-3 Minute Rest

(F) Conditioning Part 2

Partner AMRAP in 5 Minutes

  • Partner 1: 10 Wall Balls
  • Partner 2 AMRAP Burpees
  • When Partner 1 is done, switch stations/exercises
  • Score is total Burpees

Two-A-Day WOD (Choose One):

  • 1K Swim
  • 2x2K Row
  • 2x1600m Run

Mehrdad. Smash the Coconut. Photo by Rafael Vega