Erin
WOD
“Blue Steel”
3 Rounds:
7 Power Snatches (75/55#)
7 Toes to Bar
7 Box Jumps (24/20″)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55#)
7 Toes to Bar
7 Box Jumps (24/20″)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55#)
7 Toes to Bar
7 Box Jumps (24/20″)
* The assault bike is completed twice…not after every round.
MOVE 45
In 24 Minutes Complete:
4 Rounds:
12 Right Side Medball Rotational Throw
12 Leg Raises
12 Left Side Medball Rotational Throw
12 Rope Climb Crunch
Directly into…
AMRAP in Remaining:
12 Step Ups or Box Jumps
10 Calorie Bike
12 Lying Medball Pass
10 Calorie Bike
After Party
Front Squat
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
*Percentages Based on 1RM Front Squat*
