191019- Saturday WODs



Warm up:

Cardio

Mobility

Barbell warm up

Build to WOD weights



9:00am WOD: Teams of 2

10 minute AMRAP

Rx:

2k Row

Max power cleans (155/105)

Rest 3 minutes

7 minute AMRAP

Rx:

1k Row

Max power cleans (185/125)

Rest 3 minutes

4 minute AMRAP

Rx:

500m Row

Max power cleans (205/145)

Scaled:

KB swings

Sport:

(185/125)

(205/145)

(225/155)

 



11:00am:

Skill/Strength:

Build to a heavy single power clean

WOD:

6 minute AMRAP

Rx:

1k Row

Max power cleans (155/105)

Rest 3 minutes

4 minute AMRAP

Rx:

500m Row

Max power cleans (185/125)

Rest 2 minutes

2 minute AMRAP

Rx:

250m Row

Max power cleans (205/145)

Scaled:

KB swings

Sport:

(185/125)

(205/145)

(225/155)

Mobility:

Circle up 

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