Warm-Up:
Coach’s choice
Pre WOD prep:
Prep the clean and jerk to WOD weight.
Choose a load that allows you to go unbroken
WOD:
Instant Pot
Teams of 2. Partner with similar strengths if possible.
AMRAP 20
10 Hang clean and jerks (135,95)
10 Burpees over the barbell
Max calorie row (the row will be a continuous count)
* Both athletes work at the same time. When the couplet is done athletes will switch.
*Your score is your total calories on the rower + reps in the couplet.
Option 2 load:
(95,65)
Option 3 load:
(75,55)
Post WOD:
Foam roll for 5 minutes
CFS Brief:
WLC Day 36
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 6 people.
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.
Instant Pot with Tonvi: 203 Total Reps | 9 Barbell Rounds | 194 Calories on Rower | Tonvi: 35#, Deb: 65#
Fun workout – all women this morning! The barbell definitely keeps you honest and the row was the opportunity to reset. Thanks Frozen for the cues in the Jerk and thanks to Matt for the tips on Muscle Up progressions 😬
Instant Pot: Teddy Ball Game and Roland
7 Rounds +10 (#115), 255 Cals. = 415
Instant Pot with Joe A option 2 #95
200 rep HCJ and burps
311 row
511 total reps
Doing the math by Reps, score should be 374.