AVA20:53 AMRAP400 Meter Run21 – G2OH (45#/65#)(65#/95#)Cool Down5:00 Flow Stretching1:00 – Childs Pose1:00 Saddle Cross (L)1:00 Saddle Cross (R)1:00 Seal Stretch1:00 Nasal Breathing
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Pre-WODEMOM x 6 minutesMinute 1: 15 up/downsMinute 2: 12/15 calorie rowMinute 3: max med ball sit ups25:00 AMRAP30 double unders15/20 calorie assault bike15 DB push jerk10 burpee pull ups
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On a 20:00 Running ClockBuild to a 2 Rep Heavy Split Jerk10:00 AMRAP2, 4, 6, 8….Jerk (65#/95#)(95#/135#)5, 10, 15, 20…Double Unders
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Build to Heavy set of 3 Hang Power Cleans7 Sets on a 3:00 Clock20/25 – Cal RowMax Hang Power Cleans1:00 RestRound 1&2 – (105#/155#)(125#/185#)Round 3&4 – (95#/135#)(105#/155#)Round 5&6 –...
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Strength:3 rounds for the pump15 ring rows12 OH DB tricep extensions9 seated DB curls (each arm, seated on a bench or box)WOD25/35 calorie bike20 DB snatch (each arm) (20/35)15 burpee box jump overs-rest 2:00-15 burpee box jump overs20 DB snatch...
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4 Rounds For Time600 Meter Run16- One Arm DB Burpee16 – DB OH Lunge16 – One Arm DB SnatchAll Movements are non alternating. Perform 8 on once side then 8 on the oppositeFinisher3 Rounds to FailureMax Hammer CurlsMax Strict PressMax...
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