We will be doing the WOD and the Barbell Cycling in class today!

WOD:

#the comissioner

30/24 Calorie Assault Bike (43/35 Calorie Row)
15 Deadlifts (225/155) *Scale to 185/125lbs **Approx 40-50%
30/24 Calorie Assault Bike (43/35 Calorie Row)
10 Deadlifts (275/185) *Scale to 225/155 **Approx 55%
30/24 Calorie Assault Bike (43/35 Calorie Row)
5 Deadlifts (315/225) *Scale to 275/185 **Approx 65%

***Don’t go over 70% of 1RM on Deadlifts

Time Cap: 12 min

Target time: 8-12 min

OPTIONAL STRENGTH:

#Snatch Balance:
– 2 sets of 3 @70-75% 1RM Snatch
– 2 sets of 2 @ 75-80% 1RM Snatch
* Rest 2 minutes between sets *

#Power Snatch:
– 4 singles @ 70-75% 1 RM Snatch
* Rest 2 minutes between sets*

#Barbell Cycling:

5 Sets (1 Set every 0:45)
6 Power Clean and Jerks (115/80) Scale to 95/65lbs (must be touch’n go/unbroken)
-Rest 1 minute-
5 Sets (1 Set every 0:45)
5 Power Clean and Jerks (135/95) Scale to 115/75 (must be touch’n go/unbroken)
-Rest 1 minute-
5 Sets (1 Set every 0:45)
4 Power Clean and Jerks (155/105) Scale to 135/95 (must be touch’n go/unbroken)