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.

 

_______________________________________________________

 

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