Wod Sunday 1/8/17

1. Warm-up

Coaches choice

2. WOD Prep


Prep the power clean to wod weight.

3. WOD

Death By Power Clean
Each minute, complete 1 additional Power Clean (155, 115)Rx+(185,125)

Goal is for the athlete to get to the round of 10.  The sweet spot is 7 to 10 rounds.  If you are below 7 rounds you went too heavy.  If you are above 12 rounds you went too light.

4. Post Wod

Group tabata

Tabata bike 8 rounds. 10 seconds of work 20 seconds of rest. Total cals is your score

Tabata Ab- mats 8 rounds 20 seconds of work 10 seconds of rest. Total sit-ups is your score.

* Rest 1 minute between tabatas.


Posted in WOD

2 thoughts on “Wod Sunday 1/8/17

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s