For Tuesday we have a repeat from 2017. If you would like to search your previous score it is in the system as, Run-Pull up-C&J. For scaling options take a look in the workout notes below.
On this workout you will be working for three minutes with a one minute rest between rounds. There is always a run buy in but the first and third rounds will be max pull-ups and the second and forth will be max clean and Jerk. It is a great way to spend fifteen minutes.
See you all on zoom and in the open gyms.
Tuesday
QOD: What is the best part about the holidays?
Warm up
3 rnds
1 minute each
Full body rocks
Plank (L,M,R)
Marching, High Knees, Butt kicks
Tech
Clean and jerk
Pull ups
Wod
On a 15 minute timer
0:00- 3:00 + 8:00-11:00 400m run + max pull ups
1 minute rest
4:00- 7:00 + 12:00-15:00 400m run + max Clean and Jerks 105/155#
1 minute rest
Scaling
Run: 1km echo bike, 700m airdyne , 500m row, 400m ski, or 30 burpees
Clean and Jerk: Dumbbell, kettlebell, beer keg, sandbag, or back pack
Pull up watch video:
Cool down
Arm raises
Shoulder circles
Dragon and pigeon poses
Child pose
-Leon