Tuesday WOD 4/9/24

1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
:45 Sec Row
4 Up-Downs over bar
5 Clean Deadlifts
5 Power Cleans (building)
5 Cat/Cows
2. Workout Prep
2 sets:
2 Power Cleans (build-in weight)
2 Bar Facing Burpees
5/4 Calorie Air Bike (build in pace)

Part A:
3 sets
3:00 AMRAP
5 Power Cleans (185/125)
10 Bar Facing Burpees
Max Calorie Row or Bike
-rest 2:00 between sets-
-after the final 2:00 rest, begin …

Part B

For Time:
15 Power Cleans (185/125)
30 Bar Facing Burpees
45/36 Calorie Row or Bike

1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
:45 Sec Row
4 Up-Downs over bar
5 Clean Deadlifts
5 Power Cleans (building)
5 Cat/Cows
2. Workout Prep
2 sets:
2 Power Cleans (build-in weight)
2 Bar Facing Burpees
5/4 Calorie Air Bike (build in pace)

Part A:
3 sets
3:00 AMRAP
5 Power Cleans (185/125)
10 Bar Facing Burpees
Max Calorie Row or Bike
-rest 2:00 between sets-
-after the final 2:00 rest, begin …

Part B

For Time:
15 Power Cleans (185/125)
30 Bar Facing Burpees
45/36 Calorie Row or Bike

1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
:45 Sec Row
4 Up-Downs over bar
5 Clean Deadlifts
5 Power Cleans (building)
5 Cat/Cows
2. Workout Prep
2 sets:
2 Power Cleans (build-in weight)
2 Bar Facing Burpees
5/4 Calorie Air Bike (build in pace)

Part A:
3 sets
3:00 AMRAP
5 Power Cleans (185/125)
10 Bar Facing Burpees
Max Calorie Row or Bike
-rest 2:00 between sets-
-after the final 2:00 rest, begin …

Part B

For Time:
15 Power Cleans (185/125)
30 Bar Facing Burpees
45/36 Calorie Row or Bike