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Workout Of The Day – Tuesday 12/4/2018

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WOD

Minute 1-12:
2000m row
Max Power Cleans 135/95

Minute 15-30:
30 Chest to Bar Pull-Ups
20 Back Squats 135/95
1 Mile Run / 2000m Row


OLYMPIC LIFTING

Part1:
Power Clean + Hang Power Clean (below knee) + Push Press
1+2+2 x2 @50%(1RM C&J)
1+1+2 x2 @60%
1+1+2 x1 @65%
1+1+1 x5 @70%

Part2:
Split Squats
3×6 (each leg) – medium weight


#CFHextracreditchallenge

December
complete the following:
* If you have DUs / few DUs on you – do AMAP Unbroken. The goal is 100 unbroken.


* No DUs yet? Do the following:
1. Penguin Claps 2×10
2. Practice with rope – get 1 DU ONLY x10
3. Keep the rope spinning – 2 singles + 1 DU x10
4. Minimize the amount of singles. DUs attempts – build 1 by 1 x10
5. 2 Unbroken DUs (slowly build up) x10
6. Consistent unbroken DUs.