Feb 6, 2018

 

a) WARM UP:

  • Row, bike or ski for 2 mins.

2 rounds:

  • 10 jumping jacks
  • 10 tuck jumps (high knees)
  • 10 box jumps/step ups
  • 10 empty bar muscle cleans
  • 10 empty bar power cleans

Then,

  • Warm the power clean by increasing weight as per the wod below.

 

b) WOD:

Part 1 – 3 min AMRAP:

  • 24 Box Jump Overs (24/20)
  • 21/16 Calorie Assault Bike (24/18 Air Bike, C2)
  • Max Power Cleans (185/135)

rest 3 minutes

Part 2 – 3 min AMRAP:

  • 21 Box Jump Overs (24/20)
  • 18/14 Calorie Assault Bike (21/16 Air Bike, C2)
  • Max Power Cleans (205/145)

rest 3 minutes

Part 3 – 3 min AMRAP:

  • 18 Box Jump Overs (24/20)
  • 15/12 Calorie Assault Bike (18/14 Air Bike, C2)
  • Max Power Cleans (225/155)

rest 3 minutes

Part 4 – 3 min AMRAP:

  • 15 Box Jump Overs (24/20)
  • 12/10 Calorie Assault Bike (15/12 Air Bike, C2)
  • Max Power Cleans (245/165)

** score is number of cleans in each part

c) AEROBIC CAPACITY:

Athlete’s choice on equipment: Bike, Row or Sprints

3 rounds: 1:00 on / 1:00 rest

  • Min 1 – moderate pace
  • Min 3 – faster pace
  • Min 5 – even faster pace

 

d) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD