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OUR BLOG

Wed.3.15.17

By CoachBo | In WOD | on March 14, 2017

Warmup:  ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks

Strength: Clean and Jerk
Warmup: 5/5/3 @ 40/50/60%
Work: 5/3/1+ @ 75/85/95%

WOD:  3 Rounds of Circuits

AMRAP in 2 min at each circuit, with 1 min rest between each circuit

Circuit 1:

10 Goblet Squats

3 x Sled Push and Pulls

10 Ball Slams

Circuit 2:

10 Pullups

10 TTB

10 Banded Lat Pull-downs

Circuit 3:

2 x 20 sec of high knees; 10 sec rest

2 x 20 sec jumping squats; 10 sec rest

Circuit 4:

2 x 20 sec mountain climbers; 10 sec rest

2 x 20 sec ski abs

Cooldown:  Roll out and stretch

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