Tuesday WOD – 011017

returning-members

WORKOUT OF THE DAY

Wellness
1. Back Squat: 5×5
2. Front Squat: 4×5

2. For time:
75 Medball Cleans 14/10
150 Single Unders
75 RKBS 53/35

Fitness
1. Back Squat: 2×5@65%, 3×5@70%
2. Front Squat: 4×5@60%

2. For time:
85 Medball Cleans 20/14
85 Double Unders
85 RKBS 70/53

Performance
WL
5 TNG Power Cleans- Every 90s for 6 sets

STRENGTH
1. Back Squat: 2×5@65%, 3×5@70%
2. Front Squat: 4×5@60%

METCON
For time:
100 Medball Cleans 30/20
100 Double Unders
100 RKBS 70/53

GYMNASTICS TEST WEEK!
Max 2 sets. As much rest as needed btw sets.
Back to Wall HS Holds: max hold. Record times

ENGINE
EMOM 21:
Min1: 10 Burpees
Min2: 12/10 Calorie Bike
Min3: 0:30 Hollow Rocks