WOD

AWESOME

Cycle 2 Day 3 

  1. Skills 

3 ROUNDS

10 MED BALL CLEANS (20#/16#)

10 MED BALL SIT UPS

200M RUN

     2. Strength

DEADLIFT (95%)

3X8 @70%

       3. Metcon
AMRAP 20 minutes
5 POWER CLEANS (145#/100#)
10 TOES TO BAR

15 WALL BALLS (20#/16#)

ADVANCE

1. Warm-up
SLOW 8 minute AMRAP
10 Hip extensions
10 Goblet squats
10 Toes to bar
10 KB swings

2. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps. Last chance. Make it your best week.

3. Met-Con
8 Rounds
4 Power cleans 225/145lbs
4 Bar muscle-ups

4. Interval Work
AMRAP 18 minutes
80ft HS walk
60 Wallballs 20/14lbs
40 Calorie row
20 Double KB deadlift 70’s/53’s
Rest 2 minutes

Then, depending on your weaknesses, choose ONE of the following:

5a. Bitch Work
5 Rounds
Run 400m
Rest 1 minute

5b. Partner Gymnastics
With one person working at a time, switching whenever you want
150 HSPU

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