WARM-UP:

3 rounds:

5 PVC Pass through + toe touch

5 Push press

2 Jefferson Curls w/ empty barbell

5 Cat/Cow with 3 sec hold

15 Second Superman hold

15 Second Hollow hold

10 Close-grip kip swings

2 Wall Walks

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SKILL:

3 x 3 Scarecrow Power Clean

STRENGTH:

Take 12 minutes to build up to today’s “heavy” power clean single

*Please bare in mind this is heavy for today and the intention is not to set any records, BUT if you’re feeling good don’t be afraid to put some heavy weight on the bar.

WOD:

5 Rounds:

3 minute AMRAP

5 Power cleans @ 75% of today’s “heavy” single

15 Box Jumps (24/20″)

Max calorie row in remaining time

Rest 2 minutes

*Score is total calories rowed

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LEANFIT:

10 minute AMRAP

50 Singles

15 Push-Ups

20 Russian Kettle Bell Swings (eye level) (53/44#)

Then-

Not for time

3 Rounds:

15 Weighted Sit-Ups

20 Hollow Rocks

1:00 Plank Hold

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DE:

For time:

300 Singles

20 Calories on the Assault Bike

20 Burpees

200 Singles

15 Calories on the Assault Bike

15 Burpees

100 Singles

10 Calories on the Assault Bike

10 Burpees

 

Media:
Tuesday WOD, February 20, 2018