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09 September 2021

Warm-up: Coach’s Choice

Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 5 Minute AMRAP
5 Cleans (95/65)(65/45)
25 Single Unders

Rest 1 Minute Before the Next AMRAP

Stimulus/Focus: This should be light and fast. Aim to go unbroken on all work. Strive for 5 rounds.

5 Minute AMRAP
5 Cleans (115/75)(75/55)
25 Double Unders

Rest 1 Minute Before the Next AMRAP

Stimulus/Focus: Moderate weight and gymnastics. Aim four 4-5 rounds.

5 Minute AMRAP
5 Cleans (135/95)(95/65)
25 Triple Unders

Stimulus/Focus: This WOD is heavy in load and advanced in gymnastics movement. Aim for . . . one triple under! Score = 0+6! 🙂 If you can do double unders, the focus of this AMRAP is to work on triples for 5 minutes. If you can’t do dubs, work on those for five minutes.

Cool Down: 400 Meter Run

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