Monday Schedule; 6am/8am/9am/530pm WOD – SPIN 530pm
STRENGTH
EMOM 10min
5 Power Clean and Push Jerks (choose weight that can be cycled
Then….
Power Clean and Jerk 2-2-1-1
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
WOD
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)
STRENGTH
EMOM 10min
5 Power Clean and Push Jerks (choose weight that can be cycled
Then….
Power Clean and Jerk 2-2-1-1
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
WOD
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)
STRENGTH
EMOM 10min
5 Power Clean and Push Jerks (choose weight that can be cycled
Then….
Power Clean and Jerk 2-2-1-1
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
WOD
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)