“INTERVAL 12.3” WOD 1/12/22

“INTERVAL 12.3” WOD 1/12/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Split Jerk Presses
5 Hang Split Clean
Then:
Mobility

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WIN
SKILL:
EMOM 6
6 T2B
LIFT:
Jerk 
6 x 1
*Push or Split. Work to 85-90%
WOD:
“INTERVAL 12.3”
With a ​16 Min. Running Clock
Min. 0-10
AMRAP 10
15 Box Jump Overs (24/20)
12 S20 (115/75) (95/65)
9 T2B
Min. 10-12
Rest
Min. 12-16
Find a 1RM Jerk
*From the rack
**Score = AMRAP Reps + Weight Lifted

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FIT
SKILL:
EMOM 6
ODD: 20 Weighted V-Ups
EVEN: 20 Hollow Rocks
LIFT:
Push Press 563
6 x 2
*Build to a heavy double.
WOD:
“INTERVAL 12.3 FIT”
With a ​16 Min. Running Clock
Min. 0-10
AMRAP 10
15 Box Jump Overs (24/20)
12 S20 (95/65) (75/55)
9 Hanging Knee Raises
Min. 10-12
Rest
Min. 12-16
60 Cal. Row
**Score = AMRAP Reps + Row Time or Cals

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AT HOME
SKILL:
EMOM 6
ODD: Front Plank
EVEN: Rest
LIFT:
3 Sets
8e DB/KB Push Press
*Build with what you got.
WOD:
AMRAP 16
16 Alt. Jumping Lunges
16 DB/KB Swings
16 V-Ups
*Use what you got.