WOD for Saturday, 12/20/14

21
Dec

WOD for Saturday, 12/20/14

Strength: Clean Complex:

The Clean & Jerk Complex will consist of: 1 Clean 2 Front Squats 1 Push Jerk 1 Split Jerk **This equals one rep**

Complete 2-2-2 – the 2 reps should be unbroken.  Try to increase weight each set.  Rest as needed between sets.

Met-con: The Festival of Suck – 4th Night

Chai is a hebrew word meaning “alive,” or “living.” The letters of chai add up to 18. For this reason, 18 is a spiritual number in Judaism, and many Jews give gifts of money in multiples of 18 as a result. Also thought of as good luck.  So we wish you good luck in this “The Festival of Suck” WOD:

18 Minute AMRAP (Chai) Up/Down the Ladder:

1 Deck Squat 2 Body Blasters (burpee into a pull up into knees to elbows) 3 Jumping Lunges, R+L = 1 4 Jewish Makers , 40/20 5 Weighted Sit Ups  35/25 – use plate 6 Slamball 40/30 7 Hand Release Push Ups 8 Strict Pull Ups

Stretch: Full Body Stretching Series #4

CF Striking WOD:

AMRAP – 12 5 Burpees 10 Calorie Row 15 Combos (1-2-3-elbow) 20 Knees (Split) Rest 2 minutes 5 Rounds 10 Roundhouses (split) 10 Russians (70/55) 10 Sledge Strikes

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