REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD
Coach Rosie
Strength
Power Clean
Build to a heavy triple
WOD
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans 135#/95#
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans 155#/105#
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans 185#/135#
Heide O'Brien
Strength
Snatch 5x3 same weight across
WOD 2
5 Rounds For Time:
13 Thrusters 95#/65#
14 Pull Ups
Coach Liliana
Strength
Front Squat
2 reps at 60%
2 reps at 70%
2 reps at 75%
2 reps at 80%
3x1 at 85%
WOD
AMRAP 25
Teams of 3:*
10 Zercher Reverse Lunges (5/side), 75#/55#
10 DB Strict Press 15% of average body weight
20 Double Unders
200m Run
*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.
Eric Ocampo
