2
Jan
wod 1/2
AMRAP 10 @ moderate pace:
100m Row
10 Inchworm + Down Dog pose
10 each Alternating Groiners
10 KB Goblet Squats
10 each Single Arm KB Shoulder Press
10 each Single Arm Russian KB Swings
100m Row
10 Inchworm + Down Dog pose
10 each Alternating Groiners
10 KB Goblet Squats
10 each Single Arm KB Shoulder Press
10 each Single Arm Russian KB Swings
Do not superset
Pause Split Jerk (3×3 @ light to moderate weight)
Pause for 2 seconds in jerk dip and 2 seconds in catch position.
Every 4 min for 12 min:
500/400m Row
In remaining time, find a 1RM Clean and Jerk
500/400m Row
In remaining time, find a 1RM Clean and Jerk
As many attempts as you want in remaining time.
Score is heaviest successful lift each round.
Cooldown
Traps/upper back, glutes and hamstrings
Traps/upper back, glutes and hamstrings