1-11-2016

Lift:

Cleans


EMOM15

0 - 5:00 @ 60%
1 Clean Deadlift Shrug + 1 Low Hang Shrug + 1 Low Hang Squat Clean

5:00 - 10:00 @ 65%
1 Power Clean + 1 Low Hang Squat Clean

10:00 - 15:00 starting at 75%
1 Squat Clean - adding 5% every minute

Cycling:

0-1:00
12 Wall Balls every 30 seconds
1:00-2:00
10 Wall Balls every 30 seconds
2:00- 3:00
5 Wall Balls every 20 seconds
3:00-4:00
20 Double Unders every 30 seconds
4:00-5:00
15 Double Unders every 30 seconds
5:00-6:00
10 Double Unders every 20 seconds
6:-7:00
10 Wall Balls every 30 seconds
7:00-8:00
8 Wall Balls every 30 seconds
8:00- 9:00
4 Wall Balls every 20 seconds

- rest 3 mins -

ME Ring Muscle Ups in 3mins 

WOD:

AMRAP10
5 Front Rack Lunges 155/105#
10 Chest to Bar Pull-Ups
5 Front Rack Lunges 155/105#
10 Burpee Box Jumps 24/20"

Post WOD: Assault Bike for 20mins at 70% 

 

  EaDo Elite Athletes Camzin Martin and Lauren Sisler  Photo Credit: Sierra Prime

 

EaDo Elite Athletes Camzin Martin and Lauren Sisler 

Photo Credit: Sierra Prime