Tuesday 12-31-2024
Weightlifting - Every 2:30 x 4 Sets
Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans.
Rest :10-:15 between each double
Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range.
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WOD: For Calories*: 2 Sets
6:00 AMRAP
3 Rounds
1 Wall Walk L1 & L2, 2 Reps L3
3 Burpee Box Step Overs L1, 3 Burpee Box Jump Overs 24/20'' L2, 4 Reps L3
6 Dual Dumbbell Power Clean 25/15 L1, 3525 L2, 50/35 L3
-Into-
-Max Calorie Bike in Remaining Time
-2:00 rest-
*This means that to get to the calories to score, you have to do 3 rounds of the movements first. Trying for a minimum of :45 on the bike. Goal should be to have :60 to :75. How quickly you transition will be really important.
Weightlifting - Every 2:30 x 4 Sets
Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans.
Rest :10-:15 between each double
Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range.
---
WOD: For Calories*: 2 Sets
6:00 AMRAP
3 Rounds
1 Wall Walk L1 & L2, 2 Reps L3
3 Burpee Box Step Overs L1, 3 Burpee Box Jump Overs 24/20'' L2, 4 Reps L3
6 Dual Dumbbell Power Clean 25/15 L1, 3525 L2, 50/35 L3
-Into-
-Max Calorie Bike in Remaining Time
-2:00 rest-
*This means that to get to the calories to score, you have to do 3 rounds of the movements first. Trying for a minimum of :45 on the bike. Goal should be to have :60 to :75. How quickly you transition will be really important.
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