12.4.2018

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November 6, 2020

SWOD (15 Minutes)5-4-3-2-1Push JerkGo as heavy as possible on each of these. First 5 reps should be around 70% and then go up from there for each set.

WODAMRAP 7:3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (135/95)6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (135/95)9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (135/95)…Climb by 3 Reps Until the Finish.

Scoring help:Finish 3’s: 9 RepsFinish 6’s: 27 RepsFinish 9’s: 54 RepsFinish 12’s: 90 RepsFinish 15’s: 135 RepsFinish 18’s: 189 Reps

Cashout (Time Permitting)Every 2:00 x 3 Rounds:20/14 Calorie BikeTime remaining until 1:30 Sit-ups. Rest from 1:30 to 2 minutes and start again. Score your Sit-ups

Spartan WODFor Time:100/80 Calorie Bike200 Meter Sled Push 90/45300 Air SquatsEvery 3 Minutes complete 15 V-Ups

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