Wod Monday 4/10/17

1. Warm-up

Coaches choice

2. Wod Prep

Strength OT2M for 12 minutes 6 sets work up to wod weight heavier if capable.

1 power clean from pockets.
1 power clean from above the knee.
1 power clean 2″inches from the floor.

3. Wod

Mr. Warmth

AMRAP 10

10 Power Clean (135,95)
30 Double Under

@ the 10 minute mark right into 100 ab-mat sit ups for time.

*There will be 2 scores for this work out, rounds + reps for the AMRAP and time for the ab-mats.

Option 2:

AMRAP 10

10 Power cleans (115,75)
30 Double unders or attempts.

@ the 10 minute mark right into 100 ab-mat sit ups for time.

Option 3:

AMRAP 10

10 Power cleans (95,65)
60 Single unders

@ the 10 minute mark right into 50 ab-mat sit ups for time.

4. Post wod

Banded hip distraction. 2 minutes per side.

Girls night out!

 

Posted in WOD

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