5.12.18

WOD
Moving well with a weight that feels heavy for today
Push Jerk (3:00 To Build to Heavy 5)
Push Jerk (3:00 To Build to Heavy 4)
Push Jerk (3:00 To Build to Heavy 3)
Push Jerk (3:00 To Build to Heavy 2)
Push Jerk (3:00 To Build to Heavy 1)
Down Time (AMRAP – Reps)
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks 65/45
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Climb by 3 Reps Until the Finish

Skor er heildarfjöldi
Finish 3’s: 9 Reps
Finish 6’s: 27 Reps
Finish 9’s: 54 Reps
Finish 12’s: 90 Reps
Finish 15’s: 135 Reps
Finish 18’s: 189 Reps

Sc1. 55/35
Sc2. 45/25

WOD WARM UP
## 30 Seconds
Active Spidermans
Plate Ground to Overhead

Active Samson
Plate Squats (Pressing Away)

Push-up to Down Dog
Plate Overhead Reverse Lunges

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Wrist Stretch: 1 Minute
## Front Rack Stretch: 1 Minute

3 Reps Deadlift with hold:
3 Second Hold at 1 Inch
3 Second Hold at Knees
3 Second Hold at Pockets
Stand

3 Reps Hang Power Clean with hold:
3 Second Hold at Knees
3 Second Hold at Pockets
3 Second Hold in Catch

3 Reps Push Jerk with hold:
3 Second Hold in Dip
3 Second Hold in Catch

## 2 Rounds
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks

####Push Jerk 15 min

## 2 Rounds
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks

CategoryWOD