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Thursday, November 7, 2019

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Metabolic Conditioning

WOD Review then warm up all together: 10 cal row, 30 jump ropes, 5 BB deads, 20-sec front rack str, 5 BB cleans, 4 BB fwd. lunges/leg, 5 BB S2OH

SOD

In 15 min, build to a clean but challenging:

1 Deadlift, 1 Hang power clean, 1 Fwd step lunge/leg, 1 Shoulder to overhead

*For those staying lighter, complete 2-3 reps of each skill

WOD

20min AMRAP

25/20 cal Row (50+ 20/15)

50 Dubs (75 singles)

3 Rounds of “The Chief”

*1 Round of “The Chief”:

3 Power cleans (135/95) (50+ 95/65)

6 Palm release pushups

9 Air squats

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