May 26, 2016

WOD:

W1: 7 min AMRAP of Push Press:
20 reps 95/65
20 reps at 115/75
AMRAP at 135/85

3 min Rest

W2: 7 min AMRAP of Front Squats:
20 reps at 95/65
20 reps at 115/85
AMRAP at 135/105

3 min Rest

W2: 7 min AMRAP of Power Cleans:
20 reps at 95/65
20 reps at 115/85
AMRAP at 135/85

2. Running
4x400m Run, 2 minute rest – goal is to stay within 2 seconds every round

 

C2CFM - scaled

W1: 7 min AMRAP
10 Push Press
20 Sit Ups

3 min Rest

W2: 7 min
12 Front Squats
30 sec plank hold

3 min Rest

W3: 7 min AMRAP
12 med ball cleans
12 hollow rox

W4: 4x200m Run or 500 m row, 1 minute rest – goal is to stay within 2 seconds every round