WOD – Mon, Mar 17
Intent
Warm Up (Checkmark)
General (8:00)
:30 row
:30 no push up burpee
:30 box step up/ jump up, step down/ jump + over
:30 5 kb deadlift + kb swing (AMRAP light)
3 rounds
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Specific (8:00)
5 deadlift
5 clean pull
5 strict press
5 power clean
5 push jerk
5 clean and jerk
3×5 up to load for workout (touch and go practice)
Conditioning (AMRAP – Reps)
RXConditioning
Tabata = 8x :20/:10 rest
Clean and jerk (95/65 lb.)
Rest 2:00
Calorie row
Rest 2:00
Box jump over (24/20’)
Rest 2:00
Abmat sit up
Intermediate: 75/55, 20/12’
Baseline: 35/15, plate hop over
Cool Down (Checkmark)
Plank pull through
3×10
We kick off the week with high intensity and high cycling movements in some Tabata intervals! This format of :20 of work/ :10 of rest for 8 consecutive bouts has a tremendous data bank for building physical capacity in different modalities. Runners, bikers, swimmers, all use this as high intensity interval development and today we get after it CrossFit style. Don’t over pace–go big and hang on best you can as intervals continue.