Wednesday, February 21, 2018

Wednesday, February 21, 2018

DAILY WOD

Clean Conditioning Intervals

AMRAP in 3:00:

24 Box Jump Overs

18 Cal Row

Max Cleans (95/65)

Rest 3:00

AMRAP in 3:00:

20 Box Jump Overs

15 Cal Row

Max Cleans (115/75)

Rest 3:00

AMRAP in 3:00:

16 Box Jump Overs

12 Cal Row

Max Cleans (135/85)

Rest 3:00

AMRAP in 3:00

12 Box Jump Overs

9 Cal Row

Max Cleans (155/95)

Rest 3:00

AMRAP in 3:00

8 Box Jump Overs

6 Cal Row

Max Cleans (185/105)


Core Conditioning

Rotating through the movements with :20 on/:10 rest, for 8:00:

Low Plank

Side Plank

Side Plank

Hollow Hold


3-Person Team COMP WOD - 5pm

AMRAP in 8:00

Teammate #1 - Run 200m

Teammate #2 - 2 Rounds of Cindy

Teammate #3 - 10 Burpee Box Jump Overs

*Rotate when all have completed their stations

Rest 4:00

AMRAP in 8:00

Teammate #1 - Run 100m

Teammate #2 - 1 Round of Cindy

Teammate #3 - Max Cleans 155/105 *modify as needed

*Rotate when all have completed stations; score is rounds + clean reps

Rest 4:00

AMRAP in 8:00

Teammate #1 - Max Cals Rower

Teammate #2 - Max DB Bear Complex (Push Up + Squat Clean + Push Press + Thruster)

Teammate #3 - 6 Burpee Sandbag OTS

*Rotate when Burpee Sandbags are completed

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