Tuesday, August 26, 2014

082614 WOD

A. Three rounds NFT

100-meter run

20 double-unders

6 kips

3 wall walks

B. EMOM 10:00

1 x push press

1 x split / push jerk (hold 3 seconds in receiving position before recovering)

Build to a challenging set

C. AMRAP 6:00

50-meter run

6 power cleans (115/75)

10 box jump overs (24/20)

Rest 3:00

AMRAP 6:00

50-meter run

6 reverse lunge steps with barbell in back rack (115/75)

10 burpees

>> On-Ramp

AMRAP 6:00

50-meter run

5 hang power cleans with dumbbells

10 box jumps / step-ups

Rest 3:00

AMRAP 6:00

50-meter run

5 lunge steps

10 burpees