Jul 9, 2017

Monday 2017.7.10

Warmup

100 single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
1-2 rounds not for time
Row 200m
10-12 GHD Hip extensions
10-12 Air Squats
Then
3XBurgener warmup for Clean (PVC and or empty bar)
Then
2-3 mins - work up to working load as needed for Clean or Swing as needed

WOD

Set 1:
•           Power clean (135/85) x 10 reps
•           Row 2 minutes (calories)
•           Rest 2 minutes
Repeat for three rounds. Rest 5 minutes before beginning Set 2.
Set 2:
•           Kettlebell Swing, eye-level, 53/35lbs, 21 reps
•           Double-unders, 2 minutes
•           Rest 2 minutes
Repeat for three rounds.
You may begin with either set.  Availability of rowers may be the determining factor.

Post highest number of calories rowed and double-unders to Comments

3 comments:

Alex Tompkins said...

39 cals. 100 dubs.

Dwayne Beasley said...

34 cal 314 SU

Trent Lythgoe said...

37-37-36 Cals
106-87-101 Dubs
Rx