20.8.18

Powder Keg (AMRAP – Reps)
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks 60/40

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks 70/47.5

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks 85/60

1 Round of "Cindy" is
5 Pull-ups,
10 Push-ups, and
15 Air Squat

Sc1:
– byrjum í 50/30 &
– 400/200/100 hlaup
Sc2:
– byrjum í 40/20
– 300/200/100 hlaup

Skráðu heildar rep í C&J í skor

Notes
Skalanir:

Armbeygjur í riggi /upphækkun undir hendur
Hoppandi upphífingar

Hlaup:
For the 600 Meter Run:
750/600 Meter Row
45/30 Calorie Assault Bike

For the 400 Meter Run:
500/400 Meter Row
30/21 Calorie Assault Bike

For the 300 Meter Run:
375/300 Meter Row
24/15 Calorie Assault Bike

For the 200 Meter Run:
250/200 Meter Row
15/10 Calorie Assault Bike

For the 100 Meter Run:
125/100 Meter Row
8/5 Calorie Assault Bike

Warm-up
Yfir salinn
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute
Wrist Stretch – 1 Minute

10 Second Active Bottom Position Hold
5 Pausing Air Squats (Top and Bottom)

Establish Hand Position
10 Second Bottom Position Hold
10 Second Top Position Hold
3 Push-ups

10 Scap Pull-ups
10 Second Hollow Hold on Bar
10 Second Arch Hold on Bar
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups

2 Strict Press
2 Push Press
2 Push Jerks
_____________

2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Clean and Jerks

Build to 3 Workout Weights

1 Round
100 Meter Run
3 Pull-ups, 6 Push-ups, 9 Air Squats
3 Clean and Jerks

CategoryWOD