5
Feb
Tuesday, February 6, 2018
VOD
37 Consider the blameless, observe the upright; a future awaits those who seek peace. Psalm 37:37
Warm Up
3:00 Light Bike/Row
5-3-1:
Spiderman and Reach, each side
WalkoutsLow Intensity:
4 Step Up, Step Downs to Box
4 Calorie Row
5 Empty Bar Deadlifts
5 Hang Muscle Cleans
5 Elbow Rotations
5 Hang Power Cleans
5-3-1:
Spiderman and Reach, each side
WalkoutsLow Intensity:
4 Step Up, Step Downs to Box
4 Calorie Row
5 Empty Bar Deadlifts
5 Hang Muscle Cleans
5 Elbow Rotations
5 Hang Power Cleans
Build steadily through power clean loadings, followed by reducing back to Part #1 loading.
1 Round, at moderate intensity:
5 Box Jump Overs
5 Calorie Row
5 Power Cleans
WOD
AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Row
Max Power Cleans (115/80)rest 3 minutes
24 Box Jump Overs (24/20)
21/16 Calorie Row
Max Power Cleans (115/80)rest 3 minutes
AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Row
Max Power Cleans (135/95)
rest 3 minutes
AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Row
Max Power Cleans (155/105)
rest 3 minutes
AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Row
Max Power Cleans (185/125)
Nanos adjust to 20lbs under on each weight