23 Jan 2018 – WOD

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WORKOUT OF THE DAY

A) Conditioning: Threshold

A1) With a clock set for 12 minutes:
1 minute: Clean & jerk (60/40 kg)
1 minute: Row for calories
2 minutes: Clean & jerk (60/40 kg)
2 minute: Row for calories
3 minutes: Clean & jerk (60/40 kg)
3 minutes: Row for calories

– 5 minutes rest –

A2) With a clock set for 12 minutes:
1 minute: Double unders
1 minute: AMRAP: 5 Pull-up + 10 Push-up + 15 Air squat
2 minutes: Double unders
2 minute: AMRAP: 5 Pull-up + 10 Push-up + 15 Air squat
3 minutes: Double unders
3 minutes: AMRAP: 5 Pull-up + 10 Push-up + 15 Air squat

* Go at a hard but sustainable pace
 

ENGINE WORK: AEROBIC CAPACITY

A) Assault bike

Every 3 minutes for 30 minutes:
45 second assault bike for max calories⠀