Wednesday 20220112

Strength – Power Clean Complex (10×5)

Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout – Metcon (Time)

GREEN GOBLIN

For Time:
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
4 Wall Walks
40/32 Calorie Assault Bike or 32/24 Calorie Echo Bike
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
4 Wall Walks

TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes

SCALED OPTION
5 Inch Worms
20 Weighted Box Step Ups (Light/Low Box)
5 Inch Worms
20/15 Calorie Assault Bike or 16/12 Calorie Echo Bike
5 Inch Worms
20 Weighted Box Step Ups (Light/Low Box)
5 Inch Worms

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permits

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *