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Tuesday, February 6, 2018

5
Feb

Tuesday, February 6, 2018

VOD
37 Consider the blameless, observe the upright; a future awaits those who seek peace.  Psalm 37:37

Warm Up
3:00 Light Bike/Row
5-3-1:
Spiderman and Reach, each side
WalkoutsLow Intensity:
4 Step Up, Step Downs to Box
4 Calorie Row
5 Empty Bar Deadlifts
5 Hang Muscle Cleans
5 Elbow Rotations
5 Hang Power Cleans

Build steadily through power clean loadings, followed by reducing back to Part #1 loading.

1 Round, at moderate intensity:
5 Box Jump Overs
5 Calorie Row
5 Power Cleans

WOD
AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Row
Max Power Cleans (115/80)rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Row
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Row
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Row
Max Power Cleans (185/125)

Nanos adjust to 20lbs under on each weight