WORKOUT OF THE DAY, MARCH 2ND 2016

WOD:

AMRAP 10:

10 KB Swings (70/53lbs)

20 Wall Balls (20/14lbs)

40 Double Unders 

STRENGTH:

EMOMx 8-CLEAN/JERK

Min 1,2: 1 rep at 75%
Min 3,4: 1 rep at 80%
Min  5,6: 1 rep at 85%
Min 7,8: 1 rep at 85%

Unloaded Strength Option:

10 Min AMRAP

250m Row

:30 Plank

COMPETITORS:

SESSION 1
For Time:
10 Muscle ups
100m Row
9 Muscle ups
200m Row
8 Muscle ups
300m Row
7 Muscle ups
400m Row
6 Muscle ups
500m Row
5 Muscle ups
600m Row
4 Muscle ups
700m Row
3 Muscle ups
800m Row
2 Muscle ups
900m Row
1 Muscle up
1,000m Row

SESSION 2
1. Clean and Jerk
EMOMx 12:
Min 1,2,3: 1 rep at 75%
Min 4,5,6: 1 rep at 80%
Min 7,8,9: 1 rep at 85%
Min 10,11,12: 1 rep at 85%

2. Squat
Back Squat 10-8-6-4-2

3. 5 RFT:
1 Legless Rope Climb
15 Wall Balls, 30/20
1 Legless Rope Climb
45 Double Unders

 

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