Engine Building and Power Cleans
Wednesday we will be getting some time with the bar bell to work on strength before we get into some pure engine building. This will be a cardio focused WOD intended to red line your heart rate, but don’t worry. You will get a 60 second break between each round to reset before you do it again. And again! SUCH FUN!
First, the Power Clean will be the bar bell movement. The coach will demonstrate the proper form for you, then walk you through the movement your self. Once you are dialed in, you will work on building up to a heavy set of 3.
After the strength portion, we will shift focus from strength to endurance with three rounds of rowing, running, and jumping rope. The format is set up to get your heart rate up and then see what you can do under stress. After you finish a round, you will take 1:00 minute to recover and then, do it again. Each round, try and go faster. You will be surprised with what you can do if you push!
STR: Power Clean
3-3-3-3-3 Building
WOD: 3 RFT
30 Double Unders
200m Run
20/15 Calorie Row
Str: 135#
WoD: 11:29
WoD got modified after the first lap when the skies opened; dropped the running and did rounds of dubs/rowing, but added one bonus round at the end.