Wednesday 3.16.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

:30 jump rope

10 Bent DB Rows (light)

10 KB Swings

Then…

Barbell Warmup + Power Cleans

STRENGTH

Power Clean

Build to Heavy Set of 5
Then…
1×10 @ 90% of Heavy 5
1×10 @ 80% of Heavy 5

**These are meant to be cycled. Pick a weight that you do not need to drop!

WOD

For Time: STRICT 25 Minute Cap:
50 Power Cleans 155/105
300 Double Unders
1 Mile Run/2000m Row/4000m Bike

**Scaling option: break into rounds first, then scale by weight

*Note your cardio choice on the board

STIMULUS:

  • Conditioning Category: Grind
  • Power Cleans: 5-7 minutes.
  • Double Unders: 3-6 minutes.
  • Run: 7-10 minutes.
  • Score: Time

OPTIONAL POST WOD

Accumulate:

50 GHD sit-ups

50 Heavy Russian KBS