Dec 4, 2018

 

a) WARM UP:

2 Rounds

  • 250 Meter Row
  • 10 Situps
  • 10 Dowel leg swings/leg
  • 10 Dowel leg swings to the side/leg
  • :30s banded lat distraction per side
b) STRENGTH:

  • 120 Sidebends (not for time) 24/16 (20 per side at a time)

**10 hollow rocks after every 20

c) WOD PREP:

Specific Warm Up and WOD Prep

  • 10 Hang cleans
  • 10 lateral burpees over the bar
  • 5 calories moderate speed –  5 calories fast airbike.

 

WOD

In a 3 minute window complete the following:

  • 21 Hang Cleans
  • 21 Lateral bar over burpees
  • Max cals airbike

Rest 3 Minutes

In a 3 minute window complete the following:

  • 18 Hang Cleans
  • 18 Lateral bar over burpees
  • Max cals airbike

Rest 3 Minutes

In a 3 minute window complete the following:

  • 15 Hang Cleans
  • 15 Lateral bar over burpees
  • Max cals airbike

Rest 3 minutes

In a 3 minute window complete the following:

  • 12 Hang Cleans
  • 12 Lateral bar over burpees
  • Max cals airbike

Clean weight:

Perf: 65/45, 75/55, 95/65, 115/85

Rx: 95/65, 115/85, 135/95, 155/105

Rx+: 135/95, 155/105, 185/125, 205/145)

** if there are more than 8 in a class, sub a rower in for max cals

Extra:

  • 30 Dball over the yoke (high) for time

 

Posted in WOD