Friday Open WOD 16.2
SKILL
5 min of Row, Jog, Bike @ 70%
5 min Mobility/Static Stretching = Foam Roll, LAX, Bands, etc
5 min of row, run, bike @ 80%
Dynamic Warm up
PREP
Build to 75-80% of 1-RM Clean
NO MORE THAN 7 SETS!!!!
then…
5 TTB
10-20 DU
2-3 Squat Cleans (at your first weight)
rest 1 min
5 TTB
10-20 DU
2-3 Squat Cleans (at your second weight)
then….
“OPEN WOD 16.2”
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
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THE HEATS WILL GO AS FOLLOW:
Friday
5:00am
Greg
5:00 pm
Amy
Angie S.
Angie G.
James
Emma
5:20
Renee
Amelia
Kelly
Sean
Karina
5:40
Kim
John
Sam g
Valerie
Jose L
6:00
Sam T.
Issac
Rebecca
DJ
Scott W
6:20
Will
Ricky
Miguel
Trevor
Jose
6:40
Alex
Brandi
Scott k
Travis
Saturday
9:00 am
JL
Michael
Jack
Chris
Lauren
Joel
9:20
Jo R
Aaron
Jeff
Monday
3:00 pm (Re-Do’s)
Anna