WOD 08/10/18




1.

warm up

30-25-20 cal run

5 muscle clean @20/15

10 knees push up

5 ohs

10 steps


2.

3 rounds for max reps:

  • Power clean for 30 seconds, rest 30 seconds

  • Power clean for 25 seconds, rest 35 seconds

  • Power clean for 20 seconds, rest 40 seconds

  • Power clean for 15 seconds, rest 45 seconds

  • Power clean for 10 seconds, rest 50 seconds

  • There is no rest between rounds.

  • Men: 60 kg

  • Women: 45 kg

rest 5'


3.

EMOM in 10 minutes

  • From 0:00-2:00, perform:

  • 15 Box Jumps

  • 5 ohs @50/35

  • If completed before 2 minutes, perform:

  • 15 Box Jumps

  • 5 ohs @55/40

  • If completed before 4 minutes, perform:

  • 15 Box Jumps

  • 5 ohs @60/45

  • If completed before 6 minutes, perform:

  • 15 Box Jumps

  • 5 ohs @70/50

  • If completed before 8 minutes, perform:

  • 15 Box Jumps

  • 5 ohs @80/55

You have 2 minutes to complete each round. When a round is completed, 2 minutes are added to the time and you can proceed to the next round without waiting. Your Score is the time taken to complete this workout. In this workout, another person may assist the athlete barbell during the workout, or multiple barbells may be used.

If the athlete does not finish the workout, his score is the number of reps completed.


rest 5'


4.

3 Rounds for Time

  • 500m Row

  • 30 Push Ups

  • 3 Legless Rope Climbs


5.

mobility 15'


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