Jan 31, 2019

 

a) WARM UP:

Barbell Warmup – 2 Rounds

  • 10 Elbow rotations
  • 10 Jump and shrugs
  • 10 muscle cleans
  • 10 power cleans
  • 10 squat cleans
b) STRENGTH:

Build to a heavy complex in 20 minutes:

  • 1 High Hang Power Clean + 1 Hang Power Clean + 3 Front Squats
c) Specific Warm up

  • Rope Climb – 1 Rope climb
  • Assault Bike – 5 calories moderate – 5 calories increasing speed
  • Bent over Row – 5 rows at 50% working weight
  • Sled Push

WOD:

Every Minute on the Minute For 20 Minutes:

  • 1) 2 Rope Climbs (P: 4 ground to standing, Rx+: 1 legless+1 with legs)
  • 2) 12/9 Calories Assault bike
  • 3) 12 Barbell Bent Over Rows
  • 4) 2 lengths sled push 90/45
  • 5) rest
d) Extra:

Alternating Every Minute on the Minute for 8 minutes:

  • 8 Dumbbell Overhead Squats
Posted in WOD