WOD: Tuesday, March 20th, 2018 (Burpee Day 45)

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Very Slow Toe Touches – 10 SLOW Reps
  • Rig Calf Stretch – 1 Min Per side


Strength: Power Cleans (10-12 Mins)

  • 5 sets – 3 Reps @ 70-75% of 1 Rep Max

*Trying to make these clean reps

 

Workout: 3 Cycles (2 Rounds per cycle/ 1 min rest b/w cycles)

Cycle 1: 2 Rounds

  • 50 Double Unders
  • 10 Toes 2 Bar
  • 5 Power Cleans (135/85)

 

Cycle 2: 2 Rounds

  • 40 Double Unders
  • 8 Toes 2 Bar
  • 4 Power Cleans (155/95)

 

Cycle 3: 2 Rounds

  • 30 Double Unders
  • 6 Toes 2 Bar
  • 3 Power Cleans (185/105)

 

Endurance: Assault Bike Work

  • 5 Sets – 1 minute of work/ :30 active rest (slow pedal)

 

Core: 5 Rounds

  • 15 Kick the Ceilings
  • 15 Reach the Ceilings