Friday, September 6, 2019

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Warm Up

3 Rounds

200m Run

5 Burpees

5 Empty BB Romanian Deadlifts

5 Empty BB Hang Cleans

5 Empty BB Front Rack Lunges (per leg)

WOD

Part 1 – 9 min AMRAP

2 Power Cleans (115/75)

2 Burpees

2 Abmat Situps

4 Power Cleans

4 Burpees

4 Abmat Sit Ups

….adding 2 reps each round

- Rest 2 mins –

Part 2 - Take result from WOD and go back down the ladder to 2 as fast as possible. Your score is your time.

(Example: Say for part 1 you get 2 sit ups into the round of 16. You would start part 2 by doing 2 sit ups, then 16 burpees, then 16 power cleans, 14 sit ups, 14 burpees, etc.)

Post WOD

Tabata 1: Side Planks (Alternating)

- Rest 1 min -

Tabata 2: Tubing Chest Fly