Amber
WOD
“Doce”
4min AMRAP:
27/21 Calorie Row
21 Power Cleans (135/95#)
15 Burpee Box Jump Overs (24/20″)
Rest 4:00…
4min AMRAP:
27/21 Calorie Row
21 Power Cleans (115/75#)
15 Burpee Box Jump Overs (24/20″)
Rest 4:00…
4min AMRAP:
27/21 Calorie Row
21 Power Cleans (95/65#)
15 Burpee Box Jump Overs (24/20″)
* Post total rounds + reps completed for each AMRAP separately to the whiteboard.
Accessory Work
1. Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest
2. Midline
Not For Time:
1:00 L-Sit Hold
2:00 Atlas Stone Hold (100/70#)
0:30 Second L-Sit Hold
1:00 Atlas Stone Hold (100/70#)
0:15 Second L-Sit Hold
0:30 Atlas Stone Hold (100/70#)
