Power

WOW 220417 “DU IS MEGL CHE UAN”

WARM UP
Complete 4 Rounds Not For Time
10 Box Step ups
10 Walking Lunges
10 Cal Row
10 Wall Balls Clean

MOBILITY & SKILLS
Hamnstring – Quad – Hips – Low Back – Shoulders

CONDITIONING
“DU IS MEGL CHE UAN”
Team members 1 and 2 should complete the following within 15 minutes, and they should do as many reps as possible (AMRAP) within that time:
50 Double Unders
5 Lateral Burpees
10 Sumo Deadlift High Pull #40/20
5 Pull Ups

After the 15 mins of AMRAP are up, the team should rest for 3 minutes and should complete the second 15 mins AMRAP:
200m Row Sprint
5 Toe To Ring
15 Goblet Squats #24/16
5 Push Ups

Then, after have completed both 15 min sets, the whole team should complete: 100 Power Snatches #40/25 for time.

WM WOD 011216

Warm-up
Run 4x40m; down forward, back reverse
Then, 2 rounds of
20 mt Walking lunge, forward
20 mt Walking lunge, backward
15 Sit Ups
15 PVC shoulder dislocate

Mobility & Skills
Clean Warm Up

A) AMRAP 3 minutes
15 Power Cleans #50/30
15 Calorie Row
Rest 3′
AMRAP 3 minutes
12 Power Cleans #60/40
12 Calorie Row
Rest 3′
AMRAP 3 minutes
9 Power Cleans #70/50
9 Calorie Row

B) EMOM 12′
Odd: 6/8 Db Hammer Curl + 6/8 Standing DB French Press
Even: Max Unbroken Double Unders