Wednesday, September 5, 2018

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(Competition / Glycolytic)
WOD Review: 8 min

Then group warm up all together: 200m jog, 5 low RKBS, 5 Push-ups, 5 Air squats, 20 sec BB front rack stretch, 10 front squats, 8 BB power clean, 6 BB jerks

WOD 1 

AMRAP 5: 
600m Run
1 Round of RPA = 5 RKBS (70/53) (50+ 53/35), 10 Push-ups, 15 Air squats
Max reps of clean and jerks (135/95) (50+ 95/65)

Rest 5 Minutes

WOD 2

AMRAP 5: 
400m Run
2 Rounds of RPA
Max reps of clean and jerks (155/105) (50+ 105/70)

Rest 5 Minutes

WOD 3 

AMRAP 5: 
200m Run
3 Rounds of RPA
Max reps of clean and jerks (185/135) (50+ 115/75)

*Mod run distance and RPA reps to ensure you are getting back to the BB.

Post WOD 

Tabata Hollow Rocks (8x 20 sec work / rest 10 sec)