July 20, 2018

 

a) WARM UP:

  • Start with 7-way hips

8 min AMRAP of:

  • 10 air squats
  • 10 slow bird dogs
  • 10 no jump burpees
  • 10m bear crawl
b) STRENGTH: Back squat

On the 90s:

  1. 2 reps @ 80%
  2. 2 reps @ 80%
  3. 2 reps @ 80%
  4. 1 rep @ 83%
  5. 1 rep @ 86%
  6. 1 rep @ 89%
  7. 1 rep @ 92%

 

c) WOD:

Part 1: 4 min AMRAP:

  • 27/21 Calorie Row
  • 21 Power Cleans (135/95)
  • 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 2: 4 min AMRAP:

  • 27/21 Calorie Row
  • 21 Power Cleans (115/80)
  • 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 3: 4 min AMRAP:

  • 27/21 Calorie Row
  • 21 Power Cleans (95/65)
  • 15 Burpee Box Jump Overs (24/20)
Posted in WOD