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Wednesday September 5 2018

WOD:

Part 1:

Complete 4 Rounds of the below:

2 minutes Max Calories on Assault Bike

Rest 1 minute

2 min. AMRAP of:

2 Power Cleans #185/125

4 Burpees over the Bar

Rest 1 minute

Part 2: Cash Out!

  1. Dumbbell Single Leg RDL 3 x 12 reps per leg
  2. Accumulate 50-75 Reps Hip Extensions in as little sets as possible

WOD NOTES:

  • Stagger Start Part 1 by 2 minutes
  • Part 1 includes a heavier clean but at a low rep range.
  • The Dumbbell Single Leg RDL in Part 2 should be completed with two Dumbbells.
  • Use a dumbbell or plate for the Hip Extensions
  • Score for Part 1 is Calories + Number of Rounds in the AMRAP
    • Round 1: 20 Calories / 6+2
    • Round 2: 18 Calories / 5+3
    • Round 3: 17 Calories / 5
    • Round 4: 17 Calories / 5
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