Wod Sunday 1/8/17

1. Warm-up

Coaches choice

2. WOD Prep

Strength/Skill

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.

Jim

Posted in WOD

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