WOD (Workout of the Day)

Great job getting through today’s tough workout!

082018 WOD

A. Group warmup : Coach’s choice

B. Three sets of:

Push press  x 4-6 @ 41×1

Elevated DB row off bench x 6-8 (put benches on boxes)

Weighted plank x 1:00

Rest 1:30 after the three movements

C. With 20:00 on the clock, in teams of two alternate each MOVEMENT to complete rounds of the following:

10/8 calories with assault bike

12 toes to bar

10 lunges with barbell OH (95/65)

30 double-unders

12 shoulder to overhead (95/65)

>>Modifications will be given

D. Mobility

1:00 / side trap mob with lacrosse ball

1:00 / side lat stretch with band

These synchro ring rows weren’t even planned

082018 WOD

A. Group warmup 

B. Clean and jerk

Take 10-15 minutes to build to a challenging weight

C. AMRAP 5: 

400 meter run

1 round of Cindy

Max clean and jerks (135/95)

Rest 5 Minutes

AMRAP 5:00

300 meter run

2 rounds of Cindy

Max clean and jerks (155/105)

Rest 5 Minutes

AMRAP 5:00

200 meter run

3 rounds of Cindy

Max clean and jerks (185/135)

Cindy is: 5 pull-ups/ 10 push-ups/ 15 air-squats

Record clean and jerks