WOD - 10/9/14

Thursday

WARM UP

Rowling

3 rounds

(3 athletes at a time, rowing closest to 100m exactly, and losing two have burpee penalty)

SKILL

Cleans (Power, Squat/Full, Hang)

STRENGTH

Cleans

10 minute EMOM (Every Minute on the Minute) of:

1 Power Clean + 1 Squat Clean

*start at 50% of 1 Rep Max

*add 10 lbs each minute

WOD

  • Tabata: Rowing                              rest 2 minutes                *score is total Calories rowed
  • Tabata: Kettlebell Swings             rest 2 minutes                 *score is total reps
  • Tabata: Jumping Pullups              rest 2 minutes                 *score is total reps

Tabata: 20 seconds of work, 10 seconds of rest, repeat 8 times for a total of 4 minutes

CASH OUT

Spend time mobilizing and resting!!!

**REMINDER**

Rebecca’s Birthday WOD is this Friday!! Everyone will NEED to be rested! These are some of her favorite movements at her favorite weights!! HINT HINT