Hello Athletes~ See me if you need help accessing the new app or new account on your PC for the programming. Thank you!
~Jill
ALL WODS (after today) are now delivered through our new method and also posted on our tv. Thank you
GENERAL WARM-UP (0:00 – 14:00)
4 Rounds
0:20 Jumping jacks
0:10 Rest
0:20 Mountain climber
0:10 Rest
2 Rounds
15 Band pull aparts
15 GHD hip extensions
15 Walking lunges
0:30 Plank hold
TRANSITION (25:00 – 30:00)
WOD (30:00 – 55:00)
6 Rounds for time:
200-meter Run
15 Burpees
200-meter Run
10 Power cleans (135lbs/95lbs)
25 minute time cap
INTENDED STIMULUS AND SCALING OPTIONS
Work to keep a sustainable pace throughout all rounds today. The first round of power cleans should be able to be done unbroken. Faster athletes will be done in about 20:00. No one should exceed 25 minutes. If the first round takes longer than 4:00, scale the workout to 5 Rounds.
Intermediate
6 Rounds
200-meter Run
15 Burpees
200-meter Run
5 Power cleans (135lbs/95lbs)
*Fewer reps to get the stimulus of the loading.
Novice
5 rounds
200-meter Run
10 Burpees
200-meter Run
5 Power cleans (95lbs/65lbs)
*Fewer rounds, reps and weight.
COOLDOWN (55:00 – 60:00)
1:30/1:30 Lower leg barbell smash