HOME WOD

“Tiger Balm”

AMRAP 20:

200 Meter Run

7 Double Dumbbell Power Clean and Jerks

40 Double Unders

Body Armor

21-18-15-12-9:

Single Arm Bent Over Rows (Left)

Single Arm Bent Over Rows (Right)

Overhead Tricep Extensions

COMPETITIVE WOD

Gymnastic Conditioning

On the Minute x 10:

1 Set of Strict Handstand Push-ups

STIMULUS

• Repeating this piece from last week – as we look to slightly improve our score

• Within each minute, you’ll complete a single set of strict handstand push-ups

WOD

“Sole Cycle”

On the 0:00…

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

27/21 Calorie Bike/400 m run

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (115/85)

27/21 Calorie Bike

Power Clean

On the 25:00…

5:00 to establish a Heavy Set:

3 Touch-and-Go Power Cleans

STIMULUS

• This 5:00 window starts immediately after “Sole Cycle” finishes

• Athletes can take as many, or as few, sets as they choose

• In order to count, it must be a touch-and-go triple

• Training the skill of moving heavier loads while fatigued

• Seeking a heavy triple, but not an all-time PR weight

• Focus is moving a heavy load well here.. let’s keep that in mind

• Percentage wise, a strong finish is in the range of 77-83% of our 1RM Clean

Field Conditioning

[On the 0:00]

Every 5 Minutes x 5 Rounds:

25 Meter Shuttle

50 Meter Shuttle

100 Meter Shuttle

[On the 25:00]

Every Minute x 5 Rounds:

100 Meter Run

STIMULUS

• Repeating this field conditioning piece from last week with the intention of slightly improving our times

• There are two parts to this conditioning piece, which is ideally completed field or track

• The efforts in each part are designed to be fast, as there will be a good amount of rest built in

• Part 1 starts on the 0:00 and includes shuttle runs that involve you going “”out and back”” to that distance

• You’ll run a total of 350 meters each round:

   * 25 Meters Out + 25 Meters Back

   * 50 Meters Out + 50 Meters Back

   * 100 Meters Out + 100 Meters Back

• Rounds for Part 1 begin on the 0-5-10-15-20

• If unable to shuttle run, complete 400 meter runs for Part 1

• Part 2 starts on the 25:00 and involves completing a single distance of 100 meters

• Rounds for Part 2 begin on the 25-26-27-28-29

• Enter your slowest time from part 1 and slowest time from part 2 – as your score is the sum total of both those times