Wod Friday 9/16/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Prep the movements

 3.     Wod:

 Running Man

With a running clock…

AMRAP 5:

750m Row Buy-In…In remaining time complete AMRAP:

9 Hang power Cleans(95,65), 25 DU

Rest 5:00

AMRAP 5:

500m Row Buy-In…In remaining time complete AMRAP:

9 Hang power Cleans(115,95), 25 DU

Rest 5:00

AMRAP 5:

250m Row Buy-In…In remaining time complete AMRAP:

9 Hang power Cleans (135,95), 25 DU

*Score is your total reps for all 3 AMRAPS

Intermediate:

With a running clock…

AMRAP 5:

750m Row Buy-In…In remaining time complete AMRAP:

9 Hang power Cleans(75,50), 25 DU

Rest 5:00

AMRAP 5:

500m Row Buy-In…In remaining time complete AMRAP:

9 Hang power Cleans(95,65), 25 DU

Rest 5:00

AMRAP 5:

250m Row Buy-In…In remaining time complete AMRAP:

9  Hang power Cleans (115,80), 25 DU

Beginner:

With a running clock…

AMRAP 5:

500m Row Buy-In…In remaining time complete AMRAP:

5 Hang power Cleans(50,35), 25 singles

Rest 5:00

AMRAP 5:

400m Row Buy-In…In remaining time complete AMRAP:

5 Hang power Cleans(50,35), 25 singles

Rest 5:00

AMRAP 5:

200m Row Buy-In…In remaining time complete AMRAP:

5  Hang power Cleans (50,35), 25 singles

*The row has been reduced to allow for intensity of the work out.

*The load and reps have been reduced to work on form and consistency.

john

Posted in WOD

7 thoughts on “Wod Friday 9/16/16

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