4 RFT
400 Meter Run
21 Air Squats
15 HSPU
9 Power Cleans 155/105 135/95 95/65
LEAP-DAY WOD
4 RFT 400 Meter Run 21 Air Squats 15 HSPU 9 Power Cleans 155/105 135/95 95/65
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This is a slight adaptation of the CF Open 16.1 workout.
The actual workout contains 2 sets of 25 feet OH walking lunges rather than 8 in-place lunges. In our gym, it's just a matter of space. 8 Overhead Lunges (95/65) 8 Bar-facing Burpee 8 Overhead Lunges (95/65) 8 C2B Pullups 4 Rounds for Reps of:
30 Seconds of Power Cleans (choose your weight) 30 Seconds of OH Squats (choose your weight) 30 Seconds of Burpee Box Jumps 24/20 30 Seconds of C2B/ Pullups 60 Seconds of Rest 15 Min. AMRAP of:
60 Double-unders or 60 Singles 30 Snatches 15 Overhead Lunges (75/55 65/45 55/35) 1. Conditioning
3 RFT: Row 500m 12 Burpees 21 Box Jumps, 24/20 -Rest 4 minutes, use this time to set up weights- 2. Conditioning EMOMx10: Odd minutes: 10 TTB Even minutes: 10 Thrusters, 95/65 Teams of 3 complete the following 25-minute AMRAP:
100 Calorie Row 50 Clean and Jerks, 115/85 100 Calorie Row 50 Clean and Jerks, 135/95 100 Calorie Row 50 Clean and Jerks, 155/95 100 Calorie Row Max Clean and Jerks, 185/135 If working alone, complete the following: 33 Calorie Row 15 Clean and Jerks, 115/85 33 Calorie Row 15 Clean and Jerks, 135/95 33 Calorie Row 15 Clean and Jerks, 155/95 33 Calorie Row Max Clean and Jerks, 185/135 Work as a two-person team:
7 mins Max rep Back Squats * pick a weight -Straight into- 10 Mins 8 Slam Ball over the shoulder 10 Box Jump Overs 20/20 *alternate each round If performing alone, do as follows: 4 mins Max rep Back Squats * pick a weight -Straight into- 5 Mins 8 Slam Ball over the shoulder 10 Box Jump Overs 20/20 3 RFT
15 Thrusters (75/55 65/45 55/35) 5 Muscle-ups or 5 Burpee Pullups -Rest 3 mins- 3 RFT 10 Thrusters (95/65 75/55 65/45) 10 C2B Pullups -Rest 3 mins- 3 RFT 5 Thrusters (115/85 95/65 75/55) 15 Pullups 5 RFT
400 meter run or row 15 S20 ( a.) 95/65 b.) 75/55 c.) 65/45 ) 15 V-Ups For Time:
20 Calorie Row 30 Squat Snatches (choose from weight options below) 40 T2B 50 Wall Balls 20/14 60 OH Plate Lunges 45/25 Weight: a.) 95/65 b.) 75/55 c.) 65/45 |
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