1-18-2016

Lift:

5 x 1

Power Clean, Low Hang Squat Clean, High Hang Squat Clean

Starting at 70% and adding weight

5 x 1

Clean and Jerk

Starting at 75% and adding weight 

Cycling:


0-1:00
12 Pullups every 30 seconds
1:00-2:00
10 Pullups every 30 seconds
2:00- 3:00
5 Pullups every 20 seconds
3:00-4:00
10 Burpees every 30 seconds
4:00-5:00
8 Burpees every 30 seconds
5:00-6:00
5 Burpees every 20 seconds
6:-7:00
10 Pullups every 30 seconds
7:00-8:00
8 Pullups every 30 seconds
8:00- 9:00
4 Pullups every 20 seconds

WOD:

Amrap in 12 mins:
35 double unders
7 power snatches @115#/75#
14 handstand pushups

 

Post WOD: Assult Bike for 20mins at 70% 

  EaDo Elite Athlete Adam Sisler Photo Credit: Sierra Prime

 

EaDo Elite Athlete Adam Sisler

Photo Credit: Sierra Prime