“BLANKA” WOD 1/4/17

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WARM UP:

400 M. Run or Row 

3 Rounds 

10 Pass Throughs 

10 Good Mornings 

10 Clean Extensions 

10 Clean Pulls 

10 Front Squats 

Then:

Hip Mobility 

SKILL / LIFT:

EMOM 12

MIN. 1: 1 Power + 1 Full Clean (Work to a heavy set)

MIN. 2: ADV & INT = 10 Ring Dips / BEG = 5 Straight Bar Dips w/ a 3 Sec. Negative.

MIN. 3: ADV & INT = 6 Strict T2B / BEG = 6 Kipping Knee’s to Hip Crease

WOD:

“BLANKA”

For Time: (20 Min. Cap)

21-18-15-12-9

Wall Ball (20/14) (16/10) (14/6)

T2B 

Cal. Row 

*At the end of each round Squat Clean:

15 @ (135/85) (115/75) (95/65) (75/55)

12 @ (185/115) (135/85) (115/75) (95/65)

9 @ (225/145) (185/115) (135/95) (115/75)

6 @ (275/175) (225/145) (165/115) (135/95)

3 @ (315/205) (275/175) (185/125) (165/115)