WOD

Thursday, February 13th

02/12/2020

WARMUP:  

 

1 ROUND:

 

1:00 Bike

 

:30 DB Deadlift

 

:30 Groiners

 

Then

 

1 ROUND:

 

1:00 Bike

 

:30 DB Hang Power Cleans

 

:30 Cossack Squats

 

then

 

1 ROUND:

 

1:00 Bike

 

:30 DB Power Cleans

 

:30 Lunges

 

 

 

ACCESSORY WORK or GOAT WORK OF CHOICE:  

 

3 sets

 

3 Walk Walks

 

60’ KB Suitcase Carry – each side

 

Then

 

3 set:

 

15 Banded Dead Bugs

 

10 High Low Plank Ups 

 

 

 

WORKOUT: 

 

5 SETS*:

 

20 DB Power Cleans (35/20)(20/10)

 

20 DB Suitcase Lunge (35/20)(20/10)

 

20/15 Cal Bike

 

REST 2:00 between sets

 

 

 

*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the DB Power Cleans & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.

 

(Score is Total Time)