12.4.2018

SWOD (15 Minutes)
5-4-3-2-1
Push Jerk
Go as heavy as possible on each of these. First 5 reps should be around 70% and then go up from there for each set.

WOD
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (135/95)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (135/95)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (135/95)

Climb by 3 Reps Until the Finish.

Scoring help:
Finish 3’s: 9 Reps
Finish 6’s: 27 Reps
Finish 9’s: 54 Reps
Finish 12’s: 90 Reps
Finish 15’s: 135 Reps
Finish 18’s: 189 Reps

Cashout (Time Permitting)
Every 2:00 x 3 Rounds:
20/14 Calorie Bike
Time remaining until 1:30 Sit-ups. Rest from 1:30 to 2 minutes and start again. Score your Sit-ups

Spartan WOD
For Time:
100/80 Calorie Bike
200 Meter Sled Push 90/45
300 Air Squats
Every 3 Minutes complete 15 V-Ups

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