WARMUP
2:00 MIN WARMUP
— DYNAMIC WARMUP –
30 JUMPING JACKS
30 BUTT KICKS
30 KNEE RAISES
30 MOUNTAIN CLIMBERS
– GENERAL WARMUP
10 ALT LIZARDS
10 DOWN DOGS + TOE TOUCHES
10 REVERSE WITH TWIST
20 SIDE TO SIDE TOE TOUCHES
POWER CLEAN PREP
WOD PREP
3 RDS (6 – 8 MINS)
100M RUN (SHORT CORNER & BACK)
3 POWER CLEANS
(HIT EACH WORKOUT WEIGHTS)
C) WOD
8 MINS ON / 3 MINS OFF X3 (30 MINS)
(AMRAP 9— GOAL IS 4+ RDS EACH SET)
SET 1:
200M RUN
6 POWER CLEANS @60% (RX 155/95)
SET 2:
200M RUN
4 POWER CLEANS @65% (RX 175/115)
SET 3:
200M RUN
2 POWER CLEANS @70% (RX 195/135)
You must be logged in to post a comment.