WOD

Saturday, March 14th

03/13/2020

WARMUP: 

 

Grab a partner & BB!

 

1 ROUND EACH:

 

P1: AMRAP of: 5 Push-Up to Pike / 10 Alt. V-Ups / 15 Air Squats

 

P2: Run 400m

 

When P2 returns from Run, switch!

 

then

 

2 ROUNDS EACH:

 

P1: AMRAP of: 5 Romanian DL / 5 Hang Muscle Clean / 10 Elbow Punches

 

P2: 15 Burpees

 

When P2 finishes Burpees, switch!

 

 

 

HPC Prep:

 

5 Reps High Hang Power Clean 

 

5 Reps Mid-Thigh Hang Power Clean 

 

5 Reps Above the Knee Hang Power Clean 

 

 

 

 

 

WORKOUT: 

 

PARTNER WORKOUT IN TEAMS OF 2,

 

18 ROUNDS FOR TIME:

 

4 Burpees Over the Bar

 

6 Hang Power Clean (165/115)(115/75)

 

100m Run 

 

 

 

*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.

 

 

 

(Score is Time)

 

 

 

FINISHER: 

 

FOR TIME

 

100 Sit-Ups*

 

*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the

 

sit-up.

 

 

 

(Score is Time)