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You are here: Home / Daily WOD / WOD 1.11.22 Tuesday

Jan 10 2022

WOD 1.11.22 Tuesday

WARM-UP

1 ROUND
200m Jog
:30 Wrist/Forearm Stretch
5 Cat/Cows
10 Arm Haulers
15 Hollow Rocks

Into …

2 ROUNDS
100m Jog
:45 DBL KB/DB Suitcase Hold or Carry
8 Empty Barbell Clean Deadlifts
6 Empty Barbell High Pulls
4 Alt. Elbow Punches


STRENGTH Week 2 of 9

10-8-6-10-8-6*
Power Clean

*Build up to a Moderate weight.


WOD

2 SETS
ON A 7:00 RUNNING CLOCK…
200m KB or DB Farmer Carry (Athlete Choice, Heavy)*
With time remaining complete AMRAP…

5 Power Cleans (135/95)|(95/65)
10 Pull-Ups
15 Sit-Ups

-Rest 3:00 b/t Sets-

*KB weight should only cause 1 break during Farmer Carry.

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Written by Coach_Monica · Categorized: Daily WOD

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Torrance, CA 90505
(310) 738-4598
Monica@SurfAthleticsCrossFit.com

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