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WOD

WOD

By Coach Lunney | In WOD's | on April 11, 2018

AMRAP x 12 MINUTES
30 Double Unders
15 KB Swings (70/35)
30 Double Unders
15 HRPU/ 10 HSPU

FINISHER
2-4-6-8-10-8-6-4-2
2-4-6-8-10-8-6-4-2
DB Double Bicep Curls (both arms at same time) (30/20)
DB Double Bent Over Row (both arms at same time)

 

 

 

A. CONDITIONING
14 Sets
500m row (2k PR pace)
Rest 2min

B. NC60

C. BIAS WORK:
STRENGTH
Clean
Warm-up
EMOM x 5 (with empty BB)
5 Perfect OHS (3121)

Rest 1 min

EMOM x 6 (with empty BB)
3 Position Clean
(2 times through each minute)

Rest 2 min

5x Two position Clean @40%
3x Hang clean @50%

Main set

6 sets
3 position clean
@70-75%; rest as needed between sets

GYMNASTICS
Warm-up
2×10 Push-ups
2×10 Muscle up transitions
2×10 Perfect kipping swings
1×5-10 Kipping HSPU

Main sets
EMOM x 18
1st: Ski/Row EZ
2nd: 5 Strict def HSPU
3rd: MAX empty barbell strict press

CONDITIONING
Bike 35 min (2 hour pace)
*Every 2 min get off and perform
5 Burpees AFAP

 

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