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WOD 160119:
BBG
Every 2:00 for 12:00 (7 total sets):
3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans)
Begin between 60-70% of 1rm CJ and work to a max for the complex.
Strength/Skill
6 rounds of:
:45 ME Strict/Kipping HSPU (alternate Strict/Kipping each round)
:15 Rest
:45 Double-Unders
:15 Rest
Conditioning
For time:
Row 2k
Run 1 Mile
9,79 13,71 4,80 9,69 3,67 9,70
15:42
BBG
255
Strength//Skill
19/70-20/70-14/65-16/63-10/62-14/62
Cond
13:30
7:25 row :10 transition 5:55 mile
NorCal
BBG
265(+5)
Strength
SHSPU 19-9-9
HSPU 18-15-13
DU 72-70-67-61-62-67
Conditioning
14:29Rx (Running all singles) =-P
Bbg: 225, f. full clean from floor@230
Strength: 10,10,8,10,8,9
Conditioning: 2000m row+ 1.5 miles – 19.25