G WOD 310717 – “BLACKJACK”
WARM UP
20m Bear Crawl
20m Crab Walk
20 Jump Squats
15 Hand Release Push Ups
15m Burpee broad jumps
30 Mountain Climbers
500m Row
MOBILITY & SKILLS
Clean Warm Up – 15′ Practice HSPU-RING DIPS-C2B-MU ( You Choose )
STRENGHT
A) Clean & Jerk
3+1 #60%
3+1 #65%
3X3+1 #70%
B) Clean Pulls
3X3 #85%/3
CONDITIONING
“BLACKJACK”
For Time
20 Push-Ups, 1 Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
Each round consists of 21 reps (aka: “blackjack”) for a total of 441 reps in the workout.
