WORKOUT OF THE DAY, JANUAY 3RD 2018


Published January 3, 2018


WOD:

#Power Wheels 

AMRAP 3:
10/7 Calorie Bike/Row/ Erg  or Sprint to Driveway and back
12 Power Cleans (135/95lbs)  *BeachFit KB Clean 

Rest 3:00

AMRAP 3:

10/7 Calorie Bike/Row/ Erg  or Sprint to Driveway and back
8 Power Cleans (155/105lbs)   *BeachFit KB Clean

Rest 3:00

AMRAP 3:
10/7 Calorie Bike/Row/ Erg  or Sprint to Driveway and back
4 Power Cleans (185/135lbs)  *BeachFit KB Clean

Scaling note:

On AMRAP#1, we are aiming for a loading that we could cycle for 20+ repetitions, when rested.

On AMRAP #2, we are aiming for a loading that we could cycle for 10+ repetitions, when rested.

On AMRAP#3, we are aiming for a loading that we could cycle for 5+ repetitions, when rested.

At the 21:00...

EMOM 12

Min 1: Double Unders **Athlete choice 20,30,40 or 50 or 2x singles

Min 2:  :30 Sec Handstand Pushups  *Scale to Inverted HSPU on Box or Seated DB Press


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