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
WOD 1
For Time:
5 Clusters 95#/65#
3 Clusters 115#/80#
1 Cluster 135#/95#
Rest 2:00
5 Clusters 115#/80#
3 Clusters 135#/95#
1 Cluster 155#/105#
Rest 2:00
5 Clusters 135#/95#
3 Clusters 155#/105#
1 Cluster 185#/125#
WOD 2
AMRAP 15:00
15 Toes to Bar
12 Dumbbell Reverse Lunges 20% of BW
9 Dumbbell Clean and Jerks 20% of BW
WOD
For Time:
50/35 Calorie Row
100 Double-Unders
800m Med Ball Run 20#/14#
100 Double-Unders
50/35 Calorie Row
Then
ROMWOD
WOD
3 Rounds For Time:
30 Hang Power Cleans 115#/80#
30 Wall Balls 20#/14#
30 Calorie Row
Strength
Back Squat
1 Round:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%
Rest 2:00 between each set of squats
