WOD
“Why Not”
STRENGTH
Front Rack Lunge
3×10, across
*alternating legs
FOR ROUNDS
AMRAP 7
5 Bar Facing Burpees
5 Hang Power Cleans
AMRAP 7
5 Bar Facing Burpees
5 Hang Power Cleans
Weight: 185/135
STRENGTH
Front Rack Lunge
3×10, across
*alternating legs
FOR ROUNDS
AMRAP 7
5 Bar Facing Burpees
5 Hang Power Cleans
AMRAP 7
5 Bar Facing Burpees
5 Hang Power Cleans
Weight: 155/105
STRENGTH
Front Rack Lunge
3×10, across
*alternating legs
FOR ROUNDS
AMRAP 7
5 Lateral Burpees
5 Hang Power Cleans
AMRAP 7
5 Lateral Burpees
5 Hang Power Cleans
Weight: 115/75
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a moderately heavy weight for the front rack lunges. The lunges will be done by ALTERNATING legs, stepping forward or backward, for a total of 10 reps. Stay at the same moderate weight for all three sets. For the metcon, you’ll complete 5 bar facing burpees in around :20-:30 then use a HEAVY weight (2-3 reps in a row, MAYBE the first set unbroken) for the hang power cleans. Target 5-7 rounds.
Post Weight + Rounds to Comments.
HOME WOD
on the minute for 7 minutes
12-15 burpees
ENDURANCE
5k
At home-
105#/5+2@115#
55#FS, 5rounds + 5 reps, 55#
155 / 7+1 MCx
1 @ 75, 2 @ 80, 6 rounds 85#
95# lunges
6 rounds, 115#
135 / 5+4 McX
125/6 rounds @ 125
135 / 7+5 155
155#/6+1 165#
155#/5 + 5 135#
95# Lunges
5 Rds + 5 reps @ 115#
135# / 7+9 (135#)
85#
7 rounds 105# regular burpees (no jumping)
115/8+1 at 115#
105#/7+7 115#
115#/8+2 @ 115#
step over bar for jumps
80#
5 rounds @ 65#