Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
10 Minutes to Build to a 4 RM.
Stimulus/Focus: Use 10 minutes to get AHAP for 4 touch and go reps.
Deadlift – 10 x 1
Stimulus/Focus: Every 20 seconds complete one rep at your heaviest weight from today. The rep must be a lift and lower.
WOD: 8 x 2 Minute Work / 1 Minute Rest
AMRAP A:
18/14 Calorie Bike Erg
Max Goblet Squats in Remaining Time
AMRAP B:
18/14 Calorie Row
Max Alternating Hang Power Cleans in Remaining Time
AMRAP C:
18/14 Calorie Assault Bike
Max Alternating Hang Squat Clean in Remaining Time
AMRAP D:
18/14 Calorie Row
Max Alternating Front Rack Step Lunge (forward) in Remaining Time
*RX: (35/20)(20/15)
*Use one dumbbell for all movements.
Stimulus/Focus: Push hard on the machines to give yourself time to get reps on the dumbbell. The weight is on the lighter side to enable you to keep moving. You will complete each couplet twice. You will enter a rep score for each AMRAP. The dumbbell reps are the only reps to include in your score.
Cool Down: Tabata Russian Twists with Dumbbell from WOD