Warm-up
Coach’s choice
WOD prep
Prep the hang power clean to heaviest wod weight.
WOD
The Big Boss
AMRAP 4
21Hang power cleans(135,95)
21 burpees over the bar
Max Cal bike with remaining time
Rest 4 minutes
AMRAP 4
15 Hang power cleans(155,105)
15 burpees over the bar
Max Cal bike with remaining time
Rest 4 minutes
Then, AMRAP 4
9 Hang power cleans(185,125)
9 burpees over the bar
Max Cal bike with remaining time
*Your score is your total cals on the bike.
Option 2:
AMRAP 4
21Hang power cleans(115,75)
21 burpees over the bar
Max Cal bike with remaining time
Rest 4 minutes
AMRAP 4
15 Hang power cleans(135,95)
15 burpees over the bar
Max Cal bike with remaining time
Rest 4 minutes
Then, AMRAP 4
9 Hang power cleans(155,105)
9 burpees over the bar
Max Cal bike with remaining time
Post WOD
Option 3:
AMRAP 4
21Hang power cleans(95,65)
21 burpees over the bar
Max Cal bike with remaining time
Rest 4 minutes
AMRAP 4
15 Hang power cleans(115,75)
15 burpees over the bar
Max Cal bike with remaining time
Rest 4 minutes
Then, AMRAP 4
9 Hang power cleans(135,95)
9 burpees over the bar
Max Cal bike with remaining time
*Scale load as needed
Post WOD
Banded hamstring stretch 2 minutes per side.
The Big Boss or “Enter the Dragon”
#115/23
#135/30
#155/38
21 (95#)
20 (105#)
28 (115#)
The Big Boss
135 37 calories
155 30 calories
185 53 calories
110 total calories
Unbroken cleans but red lined in the first round and had a hard time recovering.
Hanna crushed this one with 120 total calories!
The love hate relationship goes on with CF!!
125#/51
145#/54
165#/60
165 cal