A. Group Warm
Decided based on WOD and athlete needs.
B1. Power Output
8 minute AMRAP Of:
100m Run With Kettlebell (53/35)
3 Pull ups
9 Hang Power Clean (135/95)
27 KBS, Russian (53/35#)
Rest 5 Minutes Then B2…
B2.
8 minute AMRAP
17 Jumping Split Squats
7 Alternating One Arm Ring Rows
7 Wall Ball (20/14)
7 Box jumps, step down
(24/20”)
Rest 10 Minutes Then C.
NOTE: Athletes goal is to keep consistent motion throughout.
SCORE your reps like this (B1 + B2) with the run counting as 1 rep. | You will enter your score in this format: 97 + 85 keeping scores from each AMRAP separate.
C. Threshold Work
300m Sled Push Sprint Relay (110/70) or AHAP
NOTE: Work In Teams OR Work Then Rest Equal To Your Work And Cut The Work In Half. Teams Will Split The Work Evenly. Use the 25 Meter Course For 50m Down And Back.
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