WOD 8/15/17

By | August 14, 2017

Tuesday, Week 4/Block 3

Strength
Power Clean:
6 x 3. Rest 90s-2:00
– Work up to 75% or to a moderate load resetting between reps.
– Begin to set-up for metcon between sets (ie. wallballs, space for wallwalks, rowers).

Conditioning
“Snowball”
AMRAP 20:
Row 500 meters
2 Wallwalks
12 Power Cleans (115, 75)
15 Wallballs (20, 14)

Rx+: (135, 95)
L3: (95, 65)
L2: (75, 55) (Half Wallclimb) (14, 10)
L1: (95, 65 Deadlifts (20 Shoulder Taps) (10, 8)
Alternate Scaling Options:
– Rowing: Sub 400 meter run, 60s Assault Bike, or 75 Double Unders.

Extra Credit
Abs with a plate switch: 4 x 20s max reps. Rest 60s.

 

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