Thursday WOD 9/17/15

Warm Up:

Tabata:
Burpees
Air Squats
Strict Press
Pull Ups

Skill Work:

Burgener Warm Up

WOD:

Team Series WOD 2
In teams of 4, as FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 Clean & Jerks (females)
30 Clean & Jerks (males)
30 Clean & Jerks (females)
30 Clean & Jerks (males)
Etc.

RX Weights:
Females use 95, 105, 125, 145, 155, 165 lb.
Males use 135, 155, 185, 225, 245, 265 lb.

Scaled Weights:
Females use 65, 75, 85, 95, 105, 115 lb.
Males use 95, 115, 135, 155, 175, 195 lb.

At the call of “3, 2, 1 … go,” the female pair does 30 clean and jerks at 95 lb., alternating between partners every 5 reps, and then slaps hands with the male pair who then performs 30 clean and jerks at 135 lb. in the same fashion. The men then slap hands with the women, who then start 30 clean and jerks at 105 lb. The weights continue to rise for each set of 30 reps.

**Can be done in pairs or solo if you can’t make a 4 person team, but should still follow the same rep scheme and use same weights unless scaling is needed.

The team’s score will be the number of reps completed within the 20-minute time cap.

Each teammate must do 5 clean and jerks–no more, no less–before their partner is allowed to do 5 reps.

Two barbells are allowed: one for the men, and one for the women. Athletes may start the workout with the first barbell fully loaded, and later may change the weight on the bar while the other gender is lifting. Collars must be used.