Lori
WOD
“AWOL”
5 Minute AMRAP:
50/35 Calorie Assault Bike
Max Power Snatches (95/65#)
Rest 5 Minutes…
5 Minute AMRAP:
50/35 Calorie Assault Bike
Max Power Clean and Jerks (95/65#)
Rest 5 Minutes…
5 Minute AMRAP:
50/35 Calorie Assault Bike
Max Thrusters (95/65#)
* Post total reps completed to the whiteboard (not including the bike calories).
MOVE 45
With a 24 Minute Clock…
3 Rounds (40 sec work : 20 sec rest):
Station 1: High Plank
Station 2: Side Plank
Station 3: Forearm Plank
Station 4: Side Plank
Directly Into…
AMRAP in Remaining:
8 Calorie Bike
10 Single Arm DB Push Press (10 each side)
20 Double DB Russian Swings
10 Double DB Deadlifts
Olympic Lifting Class
1. On the 2:00 x 5: 5 Romanian Deadlifts (climbing)
* Working up to a moderate set.
2. Every 90 sec x 5:
Power Clean + Hang Power Clean + Push Press
Squat Clean + Hang Squat Clean + Push Jerk
* Climbing or across…focus on technique…moderate weight only.
3. Every 2:00 x 6: 2 Clean & Jerk (climbing)
* Working to a heavy double (not touch-and-go).
