Tuesday April 2, 2019

Tuesday April 2, 2019

  • Warmup
    • Teams of 2
    • AMRAP 8:
      • 100 Meter Rowling
      • 10 Meter Burpee Broad Jump Out
      • 10 Meter Walking Lunge Back
    • *One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff Legged Deadlifts
      • 5 Hang Power Cleans
      • 5 Front Squats
  • Mobility
    • Ankle stretch on box
    • Wrist stretch on box
    • Front rack stretch on box
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 4 Power Cleans (Opening Weight)
      • 3 Burpee Box Jump Overs
  • WOD “Doce”
    • AMRAP 4:
      • 27/21 Calorie Row
      • 21 Power Cleans (135/95)
      • 15 Burpee Box Jump Overs (24/20)
      • Rest 4 Minutes
    • AMRAP 4:
      • 27/21 Calorie Row
      • 21 Power Cleans (115/80)
      • 15 Burpee Box Jump Overs (24/20)
      • Rest 4 Minutes
    • AMRAP 4:
      • 27/21 Calorie Row
      • 21 Power Cleans (95/65)
      • 15 Burpee Box Jump Overs (24/20)
  • Mobility
    • Straddle stretch
    • Banded front rack position