Your workout of the day!
Warm-Up WOD
3 Rounds:
5 DB Thrusters (2×35/20)
5 Manmakers w/ Dumbells
10 Calories on Rower
————–
Shoulder / Lower Back / Calf Mobility
3 Rounds for Quality
5 C2B Pull-ups
10 KB Swings 53/35
400m Run
15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters
For Time:
50 Calories on Rower
25 HSPU
25 Power Cleans 135/95
50 Calories on Rower
Then:
100 Double-Unders
*You are doing a lot of push jerks! You’ll go for and try to hit heavy sets of 10, 8, 6 and 4.
*As the reps decrease, the weight should INCREASE.
*Score your heaviest set of 10, 8, 6 and 4, respectively. (Hence the four spots!)
In teams of 3
AMRAP 10
20 Alternating Dumbell snatches (50/35)
10 Burpee Box Jumps 24/14
Then without rest:
AMRAP 10
20 Wall Balls 20/14
10 K2E
-Each partner must complete a full round before switching
-Two partners will be resting while one works
-Fast transitions, intensity!
10 minutes of 1min work/1min rest
5 HSPU + ME Pullups
Score is total pull ups completed
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
18 minute AMRAP
30 Squat Cleans 75/55
30 Pull-ups
Run 800m / Row 1k
20 Squat Cleans 115/75
20 Pull-ups
Run 800m / Row 1k
10 Squat Cleans 155/115
10 Pull-ups
Run 800m / Row 1k
AMRAP Squat Cleans 225/135
Coaches Choice
Deadlift
Clean (hang, power, squat)
Foundations Class 2 (Time)
15, 12, 9 of:
KB deadlifts
V-ups
Box jumps
Recovery
– PWO nutrition (restoring nutrients, building muscle)
– mobility
– sleep
– stress
3 sets of: 7x200m, :20 rest
Rest 1:00 between sets
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Five 3-minute rounds of:
10 Front Squats 185/115
10 box jumps 30/24
Row for max calories
Rest 3 minutes between rounds.
