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WOD

WOD

By Coach Lunney | In WOD's | on January 9, 2018
Warm Up-

10 Minute EMOM:

even: 40 Seconds Row/Bike

Odds: 15 KB Swings (Medium Weight)

COMPETITOR

1-2-3-4-5-6-7-8-9-10
Power Cleans (225/145 lb.)
10-9-8-7-6-5-4-3-2-1
Burpees over bar

RXD

1-2-3-4-5-6-7-8-9-10
Power Cleans (185/125 lb.)
10-9-8-7-6-5-4-3-2-1
burpees over bar

FITNESS

1-2-3-4-5-6-7-8-9-10
Power Cleans
10-9-8-7-6-5-4-3-2-1
burpees over bar

 

 

To be done 60 minutes before class

As many reps as possible in 20 minutes:
400m Run
10 Ring Muscle ups

– Goal is to get 5+ rounds. If you are proficient with muscle ups, how many rounds can you complete unbroken?

For time:
100 GHD Sit up
– Scale to 50 reps if you have not reached that many reps by 2 minutes.

Do the gym programming (RX’d or competitor) for the day.

 

 

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