Tuesday WOD – 040814

Connie

Connie

IF YOU DID NOT READ YESTERDAY’s BLOG POST, PLEASE DO SO.

WORKOUT OF THE DAY

Fitness
1. BBG
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

2. Metcon
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips

-then (no rest)-

6 min AMRAP of:
30 Double-Unders
12 Burpees

-then (no rest)-

3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips

Performance
1. BBG
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

2. Metcon
2 minutes ME Muscle-Ups

-then-

6 minute AMRAP of:
50 Double-Unders
15 Burpees

-then-

2 minutes ME Muscle-Ups

Strength
3a. 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec.
3b. 4X5 Pendlay Row – heaviest possible, rest 60 sec.