Oct 9, 2018

 

a) WARM UP:

3 sets of:

  • 10 jumping jacks
  • 10 banded pull aparts
  • 10 front squats with empty bar
  • 10 shrugs
  • 10 power cleans
b) STRENGTH:

Every 2 minutes, for 12 minutes (6 sets):

  • Front Squat x 2 reps

Build over the course of the 6 sets to a heavy double.

2 min transition to the Clean work.

 

c) STRENGTH 2:

Every 2 minutes, for 16 minutes (8 sets):

Squat Clean

  • *Set 1 – 3 reps @ 60%
  • *Set 2 – 2 reps @ 65%
  • *Set 3 – 2 reps @ 70%
  • *Set 4 – 1 rep @ 75%
  • *Set 5 – 1 rep @ 80%
  • *Set 6 – 1 rep @ 85%
  • *Set 7 – 1 rep @ 88%
  • *Set 8 – 1 rep @ 92%
c) WOD:

  • 3 min Max Assault Bike Cals

Note:

This is an all out, max effort. You should be falling off the bike at the end of the 3 minutes, having given everything you’ve got. If you cannot wait to have an assault bike then please row x max calories in 3 minutes.

 

Posted in WOD