Friday 01/02/19

A. WARM-UP x3

-x10+x10 arm circles

-x10 side lunges

-x10 squats

-x10 yoga plex

-x10 swimming scorpions

 

B. E1.5M FOR 12MINS

x2 squat cleans

 

 

C. WOD – 16.2

AMRAP in 20 minutes

Continue until 4 minutes:

25 Toes-to-Bars (Sc: knee raises)

50 Double-unders (Sc: singles)

15 Squat Cleans (60/40kg, Sc:43/25kg, Beg: 25/17kg)

 

If completed before 4 minutes, continue until 8 minutes:

25 Toes-to-Bars

50 Double-Unders

13 Squat Cleans (84/52kg, Sc:52/34kg, Beg: 40/25kg)

 

If completed before 8 minutes, continue until 12 minutes:

25 Toes-to-Bars

50 Double-Unders

11 Squat Cleans (102/65kg, Sc:60/43kg, Beg: 50/35kg)

 

If completed before 12 minutes, continue until 16 minutes:

25 Toes-to-Bars

50 Double-Unders

9 Squat Cleans (125/80kg , Sc:70/52kg, Beg: 60/43kg)

 

If completed before 16 minutes, continue until 20 minutes:

25 Toes-to-Bars

50 Double-Unders

7 Squat Cleans (143/93kg, Sc: 84/60kg, Beg: 70/50kg)