November 28, 2018

November 28, 2018

dynamic :

2 rounds

performing together as class

6 minute clock

a) jog - length + back

b) butt kicks - length

c) high knees - back

d) big arm circles forward x 10

e) big arm circles back x 10

f) calf raises x 15

g) broad jump x 7 


Power Clean - 6 min wu + 10 sets, every 1:15 perform 1-2 reps


2 minute amrap
10 calorie row
3 power cleans (175/125)

notes :
- rx + - 195/135 + assault bike or bike erg at 10
- level 2 - 145/100
- level 3- 80% of highest load moved in part one.
- 2 minute rest. 


4 minute amrap
10 calorie row
3 power cleans (175/125)

notes :
- rx + - 195/135 + assault bike or bike erg at 10
- level 2 - 145/100
- level 3- 80% of highest load moved in part one.
- 4 minute rest. 


6 minute amrap
10 calorie row
3 power cleans (175/125)

notes :
- rx + - 195/135 + assault bike or bike erg at 10
- level 2 - 145/100
- level 3- 80% of highest load moved in part one. 

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