WOD
Level 1
AMRAP 6:
- Hang Power Clean (heavy as technique allows) x 5
- Run x 200m
Rest 3 Mins
AMRAP 6:
- Dumbbell Clean and Jerk x 5
- Bar Burpee x 10
Rest 3 Mins
AMRAP 6:
- Dumbbell Thruster x 5
- Row x 150m (or Run x 100m)
Level 2
AMRAP 6:
- Power Clean (185/135) x 5
- Run x 200m (or row x 250m)
Rest 3 Mins
AMRAP 6:
- Clean and Jerk (155/105) x 5
- Bar Burpee x 10
Rest 3 Mins
AMRAP 6:
- Thruster (135/95) x 5
- Row x 150m (or Run x 100m)
Notes: Scale weights appropriately and move at a sustainable pace (i.e. don’t go all out on any one of the AMRAPs). Use one bar.
2+50m, 2+6, 3+60m (105#, 95#, 65#)
3 (+12 seconds) @145#
3 + 1 @115#
4+5 @95#
2+4@ 105/ row
3+4@ 85 /reg burpees
4+4@ 75/ row
3 + 50m @ 105#
4 + 4 @ 85#
4 + 5 @ 65#
2 rounds of each, no rest in 12:28. And subbed run for burpies
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