DATE – Tuesday
Warm-up/Mobility: 2 rounds with a light/moderate KB
10 Russian swings
10 Windmills (5R/5L)
10 Halos (5 each direction)
10 Snatches (5R/5L)(Sub single arm swing)
20 Mountain climbers (10/side)
200m Run
10 min to tech/warm up t’n’g power cleans (build to above WOD weight). Review other WOD movements and format.
WOD A) 3 x 5 min AMRAP’s – record max reps completed in each stage (25-30 min)
A1) In 5 min: Row (800/700m – 3 min max) then AMRAP Power Clean (135/95lbs) in time remaining.
(Competitors/Rx+ 165/115lb)
– Rest 5 min –
A2) In 5 min: Run 800m then AMRAP Chest to bar Pull-ups
(Competitors/Rx+ Bar muscle ups)
(Slower runners – 600m only)
– Rest 5 min –
A3) In 5 min: 200 Doubleunders then AMRAP Burpees two hand touch to 6” target
(Scale doubleunders accordingly. Maximum 3 min skipping)
(Split classes larger than 10 into 2 heats and stagger 2nd group by 5 min. Partner up with someone using the same weight.)
