Wednesday February 28th, 2018
Comments: 0
Category: WOD

Wednesday February 28th, 2018

Warm up-

4oom Run, Row or Ski

2 Rounds

10 Goblet Squats (:2 Pause at the bottom of each rep)

10 Banded or BB Good Mornings

10/10 Single Arm DB Push Press

15 Sit ups

*Spend a few minutes with an empty BB

Skill-

EMOM for 6 Minutes (6 Sets)

Clean & Jerk x 1 Rep

Set 1-3 = 75-80%

Sets 4-6 = 80-85%

Followed By…

Every :30 for 2 Minutes (4 Sets)

Clean & Jerk x 1 Rep @ 80-85%

WOD-

In Teams of 2:

4 Rounds Each of:

15/10 Cal Bike

30 Wall Balls

2 Shuttle Sprints (Down + Back x 2 Touching the ground each way)

*You Go, I Go

*Set up Bikes on the outside for running lanes on the inside

Post WOD-

2 Rounds

:45 Banded Hamstring Stretch

:45 Banded Front Rack Stretch

100 Abs of your Choice

*Don’t Forget your team KB Swings

 

 

Add a comment

Your email address will not be shared or published. Required fields are marked *

Social Widgets powered by AB-WebLog.com.