WOD 1/6/17

 

Intermediate

Strength:

Barbell lunge –

6 x 3 @ 75 – 80%

Muscular Endurance:

EMOM for 10 minutes –

3 Clusters

*A cluster is a two exercise complex consisting of a squat clean followed by a thruster.

Core:

3 Rounds –

8 Barbell rollouts

10 Good mornings

Finisher:

5 Minute AMRAP –

jump rope

Beginner

Strength:

Barbell lunge –

6 x 3 @ 75 – 80%

Muscular Endurance:

EMOM for 8 minutes –

3 Modified clusters

*A cluster is a two exercise complex consisting of a squat clean followed by a thruster. The modified cluster will consist of a power clean, front squat, and push press.

Core:

3 Rounds –

8 Barbell rollouts

10 Good mornings

Finisher:

5 Minute AMRAP –

jump rope