Monday, October 15, 2018

2018-10-16 WOD

Class

Power Clean
...Build to Heavy 5-Rep Touch and Go
Record heaviest load.



"Guard Rail"
AMRAP 3:
...9/6 Calorie Assault Bike
...9 Power Cleans (115/80#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...7 Power Cleans (135/95#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...5 Power Cleans (155/105#)
Record total reps.



Competitors

From CompTrain (2018-10-09), copied here for convenience:

Power Clean
...Build to Heavy 5-Rep Touch and Go
Record heaviest load.



"Guard Rail"
AMRAP 3:
...9/6 Calorie Assault Bike
...9 Power Cleans (115/80#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...7 Power Cleans (135/95#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...5 Power Cleans (155/105#)
Record total reps.



Row Conditioning
12 Minute Row, as follows:
...Minute 1: 2k Pace +20 Seconds
...Minute 2: 2k Pace +10 Seconds
...Minute 3: 2k Pace +20 Seconds
...Minute 4: 2k Pace +8 Seconds
...Minute 5: 2k Pace +20 Seconds
...Minute 6: 2k Pace +6 Seconds
...Minute 7: 2k Pace +20 Seconds
...Minute 8: 2k Pace +4 Seconds
...Minute 9: 2k Pace +20 Seconds
...Minute 10: 2k Pace +2 Seconds
...Minute 11: 2k Pace +20 Seconds
...Minute 12: 2k Pace

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