WOD 08/07/19
A2: 800M Weighted Run – For Time
**Use Sandbag or Medicine Ball
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B1: Power Clean (6 Minutes To A Challenging Single)
B2: 3 Rounds of:
3 Power Clean/
5 BallSlam/
3-5 Calorie Air Bike
3 Power Clean/
5 BallSlam/
3-5 Calorie Air Bike
Build intensity each round with round 3 @ B3 pace; rest 30-60 Seconds after each round
B3: 2 Rounds of:
20 Seconds Max Reps Power Clean @ %
20 Seconds Max Reps BallSlam (20/15#)
20 Seconds Max Calorie Air Bike
20 Seconds Max Reps Power Clean @ %
20 Seconds Max Reps BallSlam (20/15#)
20 Seconds Max Calorie Air Bike
@85% Somewhat Hard Pace (Not Sustainable); Rest 3 Minutes after each round
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C: Handstand Walk (100′ For Quality AFAP)
Accumulate 100′ For Quality as fast as possible, in as few sets as possible; Rest as needed
If you are still working on your Handstand Walk, take this time to accumulate max TUT or simply practice some progressions.
– 9 Minute Cap
If you are still working on your Handstand Walk, take this time to accumulate max TUT or simply practice some progressions.
– 9 Minute Cap
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D: 2 Rounds of:
20 Seconds Max Reps Power Clean @ %
20 Seconds Max Reps BallSlam (20/15#)
20 Seconds Max Calorie Air Bike
20 Seconds Max Reps Power Clean @ %
20 Seconds Max Reps BallSlam (20/15#)
20 Seconds Max Calorie Air Bike
@85% Somewhat Hard Pace (Not Sustainable); Rest 3 Minutes after each round
