Swinging into the weekend…
WOD
“Powder Keg”
5 Minute AMRAP:
750/600 Meter Row OR 42/30 Calorie Bike
1 Round of “Cindy”
Max Clean and Jerks (135/95#)
Rest 5 Minutes…
5 Minute AMRAP:
500/400 Meter Row OR 28/20 Calorie Bike
2 Rounds of “Cindy”
Max Clean and Jerks (155/105#)
Rest 5 Minutes
5 Minute AMRAP:
250/200 Meter Row OR 14/10 Calorie Bike
3 Rounds of “Cindy”
Max Clean and Jerks (185/135#)
1 Rounds of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats
* Post total clean and jerks completed in each round to the whiteboard.
MOVE 45
18 Minute AMRAP:
500 Meter Row
10 DB Floor Press
15 Ring Rows
20 Step-ups or Box Jumps
Rest 2 Minutes…
1 min Max Reverse Crunches
1 min Rest
1 min Max Reverse Crunches
Olympic Lifting Class
1. 5 x 3 Hand Release Deadlifts (climbing)
* 15 minutes to work up to a heavy set. Complete 2-3 warm-up sets prior to the working sets.
2. On the 3:00 x 6 Sets:
3-Position Power Clean (pockets/above knee/floor)
Pausing Split Jerk (Drop Barbell)
Power Clean + Split Jerk
* Working to a heavy set. Pausing split jerk is a 3 second pause in overhead catch position.
3. Accessory (Post Class)
3 Sets:
12 KB Suitcase Deadlifts (each side)
1 Minute Double KB Front Rack Hold
Rest as needed between sets.
