WOD Wednesday 11-27-19

Posted on Posted in WOD

AMRAP’s

  • AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Cal Row
  • Rest 3 min
  • AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Power Clean (205/145)
  • Rest 3 min
  • AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep T2B
  • Notes: Get the BBJO done with 2 min to work.

Scaled Version

AMRAP 4min: –2 min: Accumulate 15 Burpee Box Jump Over (24/20) –Remaining 2 min complete Max Rep Cal Row

–Rest 3 min

AMRAP 4min: –2 min: Accumulate 15 Burpee Box Jump Over (24/20) –Remaining time complete Max Rep Power Clean (155/105)

–Rest 3 min

AMRAP 4min: –2 min: Accumulate 15 Burpee Box Jump Over (24/20) –Remaining time complete Max Rep T2B

**Rest the remainder of the 2 min on the burpee box jump over if needed.

Cool Down:

Foam Roll Calves: 1-2min ea. Side

Couch Stretch: 1-2min ea. Side

Optional Accessory:

Accumulate 30 Banded Kang Squat

Band Pull-Apart 3 x 10-15

Accumulate 2min L-sit