Sprinting into the weekend!
WOD
“4th Down”
4 minute AMRAP:
21/15 Calorie Row
21 Kettlebell Swings (1.5/1.0 pood)
21 Thrusters (75/55#)
Rest 4 Minutes…
4 minute AMRAP:
15/10 Calorie Row
15 Kettlebell Swings (1.5/1.0 pood)
15 Thrusters (95/65#)
Rest 4 Minutes…
4 minute AMRAP:
9/6 Calorie Row
9 Kettlebell Swings (1.5/1.0 pood)
9 Thrusters (115/75#)
* Post rounds and reps completed for each AMRAP separately to the whiteboard.
MOVE 45
Part 1:
Tabata Plank Up/Downs
(20 sec work : 10 sec rest x 8 rounds)
Rest 6 Minutes…
Part 2:
20 Minutes (5 Rounds):
1 Minute Stations
Station 1: Sled push
Station 2: Single KB Suitcase Deadlift (30 sec each side)
Station 3: Farmers Carry
Station 4: Rest
Olympic Lifting Class
1. 1 Strict Press + 2 Push Press + 3 Push Jerk (climbing)
* 12-15 minutes to work to a heavy set.
2. Every 2:00 x 6: 3 Deadlifts (climbing)
* Working to a heavy set (not a max effort)
3. Every 2:00 x 6: Squat Clean + Pause Front Squat + Front Squat (climbing)
* Working to a moderate/heavy set.
