Sunday 8.13.17 WOD

Warm-up

Limber 11
*Limber 11 Includes Mobility

WOD

20min AMRAP:
10 Hang Power Cleans (155, 105)
10 Box Jumps (24/20)
400 Meter Run
RX: (135, 95) (25, 15)
L2: (115, 75) (Unweighted)
L1: (95, 65) (Unweighted)
*500m Row can be subbed for 400m run if needed.
Training Intent
Hang Power Cleans are intended to be heavier and done in 2 sets or less. For athletes that are focusing on their efficiency, they should record splits from all rounds to see how much their work output dropped off. Maintaining their 400 meters run splits is the goal for today.

 

By | 2017-08-10T13:52:44-04:00 August 12th, 2017|WOD|Comments Off on Sunday 8.13.17 WOD