Fri, 07/27/2018


“Doce” AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)

L2 Reduce volume Sub box jump overs for BBJO Same weight on Power Cleans for all rounds L1 20/10 Cal Row 15 MB Hang Power Clean 8 Burpees

Notes:

Today is less about gaming and more about bringing the intensity. The row should be at an uncomfortable pace, but not an all out sprint. Holding on for 1-3 sets on the barbell. Lighter is harder as it allows athletes to hold onto the bar longer. Athletes can push hard through this four minute interval knowing that there is four minutes of rest to follow. Each AMRAP is scored separately as rounds and reps.

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

1. Squat Clean On the Minute x 12 (3 Rounds): Minute 1: 3 Reps @ 70% Minute 2: 2 Reps @ 75% Minute 3: 1 Rep @ 80-86% Minute 4: Rest

2. Midline Not For Time: 1:00 L-Sit Hold 2:00 D-Ball Hold (100/70) :30 Second L-Sit Hold 1:00 D-Bal Hold (100/70) :15 Second L-Sit Hold :30s D-Bal Hold (100/70)

#WOD #doce #amrap #calrow #row #powerclean #burpeeboxjumpovers

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