Brian, Danielle, and Dr. H.
WOD
“Old MacDonald”
5 Rounds for Time:
100 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
10 Dumbbell Power Cleans (50/35#)
* Post time to the whiteboard.
MOVE 45
25 Minutes to Complete…
4 Rounds:
10 Alternating Dumbbell Strict Press
10 Alternating Hammer Curls
10 Standing Skull Crushers
10 Single Dumbbell Front Raise
Directly into…
AMRAP:
500m row
20 Shoulder Taps
50 Toe Taps
20 Single Leg Glute Bridges (10 each leg)
* Focus on quality of movements over speed. Rest as needed to perform movements well.
After Party
1. Olympic Cycling
Alternating On the 1:30 x 4 Rounds (12 Minutes):
**Interval #1:**
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch
**Interval #2:**
1 High Hang Power Clean
1 Hang Power Clean
1 Low-Hang Power Clean
1 Power Clean
* Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.
