Tuesday, July 19th WOD

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Workout for Tue., 7/19:

Warm Up –

300m Row Sprint

30 Cossack to 3 second RBM

30 pvc pass thoughts

30 kip swings

Then…

Barbell Complex Warm Up

WOD –

Fit:

4x4min AMRAP

4 Min Interval:

5 Burpee jumping pull ups

Then…

3 rounds of

2 Power Cleans (95/65)

2 Push Jerks (95/65)

3 Front Squats (95/65)

Row Max Cal or AAB With Remaining time

Rest 2 Minutes

Perf:

4x4min AMRAP

4 Min Interval:

5 burpee C2B/Chin2B

Then…

3 rounds of

2 Power Cleans (135/95)

2 Push Jerks (135/95)

3 Front Squats (135/95)

Row max cal with remaining time.

Rest 2 Minutes

Comp:

4x4min AMRAP

4 Min Interval:

3 Burpee M.U. (Ring or Bar)

Then…

3 rounds of

2 Power Cleans (165/115)

2 Push Jerks (165/115)

3 Front Squats (165/115)

Row Max Cal With Remaining time

Rest 2 Minutes

Open Gym Suggested Work:

Oly –

Clean:

4(60%x2); 4(65%x2); 4x(70%x2); 4(75%x2); 3(80%x1);2(85%x1)

Gymnastics –

5x1Min Tripod HS Hold

(Rest as needed between attempts.)

Then…

3x50ft HS Walk (Rest as needed between rounds)

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