20191231

Pic courtesy of CrossFit Sunnyside

REMINDER: The gym will be closed tomorrow for New Years, so come in today and gets your New Year’s Eve sweat on!!!…and bring in a friend, because…

 

WOD:

“Out with the Old, in with the New” Year WOD

In a Team of 2 (one athlete working at a time)

AMRAP 10:

20 Front Squats (115/80)

19 Burpee Over Bar

-3 Min rest, then…

AMRAP 10:

20 Hang Power Cleans (115/80)

20 Toes to Bar

-3 Min rest, then…

For Time:

365 Double Unders

Nice little team WOD to say goodbye to 2019 and welcome 2020!  Reps can be split any way you and your partner want, just only one of you can work at a time.  Yes, you can squat clean into the first front squat coming off the ground.  For the Hang Power Cleans, they can be either high hang or anywhere above the knee.  Just make sure before you begin, you deadlift the bar up to full extension before dipping into the hang.

 

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

Double Unders -> 730 Single Unders

 

Cool Down:

Calf stretch on rig – 1 min per side

 

Tricep mash – 1 min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s