WOD

Wednesday, Feb 20th

Today's WOD

Fitness Competitor 511Endurance

3 Rounds
8 Half Kneeling Dumbbell Press each arm
30sec Plank
10 Barbell Good Mornings

EMOM 8
1 Clean + 2 Jerks
*Build off previous two weeks

5 Rounds for time

10 Hang Power Clean (95/65)
10 Shoulder to Overhead (95/65)
10 Front Squats (95/65)
200m Run
*2min Rest*

3 Rounds
8 Half Kneeling Dumbbell Press each arm
30sec Plank
10 Barbell Good Mornings

EMOM 8
1 Clean + 2 Jerks
*Build off previous two weeks

5 Rounds for time

10 Hang Power Clean (95/65)
10 Shoulder to Overhead (95/65)
10 Front Squats (95/65)
200m Run
*2min Rest*

Warm Up:

8 Minute EMOM (2 Rounds)

Minute 1: 45 Second Plank Hold

Minute 2: 45 Second Side Plank Hold

Minute 3: 30 Second Hollow Hold

Minute 4: 30 Second Superman Hold

 

WOD: (With Partner)

100 Calorie Bike

100 Double Unders

50 Air Squats

40 Burpees

30 Dumbbell Squat Cleans (35/25#)

20 Jumping Lunges

10 Man Makers (35/25#)

20 Jumping Lunges

30 Dumbbell Squat Cleans (35/25#)

40 Burpees

50 Air Squats

100 Double Unders

100 Calorie Bike

 

*One partner working at a time

**40:00 Time Cap

Past WODs

 

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