May 9, 2018

 

a) WARM UP:

  • Run 400m as a group

Then 3 Rounds:

  • 10 jumping jacks
  • 10 squats
  • 10 ring rows
b) STRENGTH: Bench Press

  • 5 sets x 3 @ 75%

Rest 2:00 min min between sets

*Press as fast as possible all the way to lockout.

c) WOD:

Part #1 – In a 5:00 Window…

100 Double Under Buy-In, followed by AMRAP:

  • 12 Power Cleans (115/80)
  • 4 Burpee Box Jump Overs (24/20)

Rest 5:00

Part #2 – In a 5:00 Window…

100 Double Under Buy-In, followed by AMRAP:

  • 8 Power Cleans (135/95)
  • 4 Burpee Box Jump Overs (24/20)

Rest 5:00

Part #3 – In a 5:00 Window…

100 Double Under Buy-In, followed by AMRAP:

  • 4 Power Cleans (155/105)
  • 4 Burpee Box Jump Overs (24/20)
d) CASH OUT:

  • 400m Sprint

** make sure you stretch and roll your calves before you leave**

Posted in WOD