WOD (Workout of the Day)

061620 WOD

A. Group warmup 

B. Take 15 minutes to review power clean and push press technique

C. Every 3:00 for 15:00, complete:

30 Double-Unders

1 bear complex (power clean + front squat + push press + back squat) (record best weight)

061520 WOD

A. Group warmup 

B. Box squat

Take 20 minutes to build to a challenging set of five

C. 9:00 AMRAP

10 OH lunges (95/65)

10 lateral burpees over the bar

061320 WOD

A. Group warmup

3 x 30 seconds

Jumping jacks

Bear crawl

Groiners

B. Clean 

Take 10 to 15 minutes to build to a medium power clean

20:00 total

B. AMRAP 4:00

20 hang power cleans (95/65)

20 burpees

ME regular sit-ups

rest 4 minutes

AMRAP 4:

20 power cleans (115/75)

20 burpees

ME strict sit-ups

rest 4 minutes

AMRAP 4:

20 full cleans (135/95)

20 burpees

ME v-ups