Wednesday October 30, 2024

Warmup

2:00 Bike/Row

10 Inchworms

10 Wallball Cleans

20 Mountain Climbers

10 Lateral Lunges

10 V-ups

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

Skill/Strength

Work up to a heavy power clean

Then, 3-4 doubles (touch and go OR drop and quick reset) at 80%-90% (or lighter)

WOD

AMRAP 5:

10 power cleans

45 wallballs

AMRAP cal row or bike

Rest 5 mintues

AMRAP 5:

10 power cleans

45/36 cals

AMRAP wallballs

Rest 5 minutes

AMRAP 5:

30/24 cals

30 wallballs

AMRAP power cleans

Your score is the total AMRAP reps accomplished in all 3 parts.

F:  double dumbbell power clean

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more; heavy wallball; bike cals