Strength
15min build to heavy C&J/Power Clean & Jerk
ADV: Same
WOD
With a partner
*400m Row/Run(given the amount of rowing done on Wednesday, athletes will have the option of either running or rowing or both) 🙂
-alternate DU’s / Box Jumps(24/20) / Burpees / 10m Sprints
(cannot start until partner starts rowing/running)
Example: Partner A runs 400m while Partner B is doing DU’s, Partner A finishes and they switch spots for a total count of DU’s; then they move on to the box jumps, etc…
**Score is total reps(total work is one set of each movement and 1 mile total for each person)
Scales: 300m or 200m
Bonus Work
3×20 weighted situps, 3×15 Ring Rows, 3×10 Supermans
Advanced WOD:
“Luke”
400m run
15 C&J 155/105
400m run
30 T2B
400m run
45 WB 20/14
400m run
45 KBS 53/35
400m run
30 ring dips
400m run
15 lunges 155/105 *front or back rack*
400m run
TEC WOD: 800m, 600m, 400m, 200m, 100m, 100m, 200m, 400m, 600m, 800m **Rest 1 min after each distance – Total time is score
Have a great Friday Eve!! 🙂
Work Hard, Eat Clean, Be Blessed!
