wod-friday

W.U.  Coach choice

Specific:  Cover movements and establish weight variation

W.O.D 35 min Running Clock

Part A: 3 Rounds of “DT”

  • 12 x Deadlifts 155/105
  • 9 x Hang Power Cleans
  • 6 x Shoulder to OH

*each round is individually timed, 2 mins Work, 1 min rest

REST 3 mins

Part B: 3 Rounds of “The Chief”

3 min AMRAP of

  • 3 x Power Cleans 135/95
  • 6 x Pushups
  • 9 x Air Squats

REST 3 Mins

Part C: complete for time

  • 10 x Bar Muscle Up’s (variations on whiteboard)
  • 20 x HSPU
  • 30 x Cals on Bike or Rower
  • 400M Run

Pushup Challenge Day 26

  • S1: 25 reps
  • S2: 15 reps
  • S3: 15 reps
  • S4: 10 reps