Adrian!!
WOD
“Bumpy Ride”
In Teams of 3…
25min AMRAP:
9/6 Calorie Bike or Row
6 Burpees to Plate (45#)
200m Run
* One person working at a time. Alternate full rounds with your partners. Post total rounds and reps completed to the whiteboard. The 200m run will count as 2 reps.
Accessory Work
1. 3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh) + Hang Squat Clean (Knee Level) + Squat Clean + Front Squat
* Build to a heavy set.
2. Tempo Front Squat + Handstand Push-ups
Alternating On the Minute x 12 (6 Rounds):
Minute 1: 1 Tempo Front Squat
Minute 2: 5 Deficit Kipping Handstand Push-ups
* Build to a moderate load on the front squats and challenging deficit using plates on the HSPU. Tempo on the squat repetition is a full (5) seconds to find the bottom, no pause, then stand.
