Wednesday 10.11.17

Helix Nights.

WOD

“Dumb Down”
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

Looking to choose a weight on the dumbbells that you could complete 20+ repetitions when completely fresh. In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side.

BarBellas

1. Clean and Jerk
On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%

2. Front Squat
6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%

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