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Workout Of The Day

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    SPLIT JERK

    A. Split Jerk @ 70% (5 X 5)

    B. WOD:

    "Chelsea"*

    30 Min EMOM

    5 Pull-Ups

    10 Push-Ups

    15 Air Squats

    * Score is total number of 1-minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 30 rounds under a minute, your score is 30.

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    STRICT PRESS

    A. Strict Press @ 75% (5 X 3)

    B. WOD:

    "Open 15.4"

    8 Min AMRAP:

    3 Handstand Push-ups

    3 Cleans (185/125)

    6 HSPU's

    3 Cleans

    9 HSPU's

    3 Cleans 

    12 HSPU's

    6 Cleans

    15 HSPU's

    6 Cleans 

    18 HSPU's

    6 Cleans 

    21 HSPU's

    9 Cleans

    ... etc., following the same pattern until time is up, adding 3 reps to HSPU's each round & 3 reps to cleans every 3 rounds.

    *Athlete's score will be the total number of repetitions completed before the 8-minute time cap.

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