Warm Up
5-8 Minutes of Rowing/ Biking
-50’ High Knees 50’ High Skipping 50’ Karaoke
-50’ Soldier Kicks 50’ Back Pedal
Then…
3 Rounds:
-15 Ab Mat Sit Ups
-10 Sumo Deadlift High Pulls with empty Barbell
-5 Push Ups
WOD
3 Rounds
Each Round is:
In a 3 Min Window:
Run/ OR Row 400 Meters then with the remaining time Max Reps Power Cleans
Immediately into (when the clock hits 3 Min):
In a 3 Min Window:
Run/ OR Row 400 Meters with the remaining time Max Reps Toes to Bar (or sub knees to elbows/ or V-Ups)
No rest between rounds
This workout is 18 Min Total Flow:
-Run
-Power Cleans Run
-Toes to Bar
3 x through, no rest between rounds
RX Men: 95# RX Women: 65#
Score: Total Reps from BOTH Movements and ALL 3 ROUNDS
Goal: 80-150 Reps (40-75 of each)
Each round is 6 minutes long: 3 min to run and power clean, then 3 min to run and toe to bar. To hit the goal you’ll want :45-1:00 to work after the runs. Choose a load and toe to bar variation that will allow about 15 reps per minute, or 2-3 sets per interval.
Your first run should be no more than 2:15. If it goes longer, shorten the distance in the following intervals.