Specific Warm-Up:
3 sets:
3 touch-and-go + 3 single cleans
– Increase load each set.
BENCHMARK WOD: 23.1: AMRAP 18
60-cal row
50 toes-to-bars
40 wall-ball shots (14/20 lb) (9/10 ft)
30 cleans (95/135 lb)
20 ring muscle-ups
(This is a modification for training. Note your score at 14 Minutes, keep going)
Intermediate: AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (10/14 lb) (9/10 ft)
30 cleans (65/95 lb)
10 ring muscle-ups
Beginner: AMRAP 14:
50 strokes on the rower
40 sit-ups
30 wall-ball shots (6/10 lb) (9/10 ft)
20 cleans (35/45 lb)
10 low-ring transitions or 10 ring rows + 10 push-ups
Home Workout:
AMRAP 14:
60 alternating single-leg squats
50 sit-ups
40 single-dumbbell thrusters (20/35 lb)
30 dumbbell power cleans (35/50 lb)
20 dumbbell squats
10 wall walks
– Use one dumbbell for the thrusters.
– Use two dumbbells for the cleans and squats.
Cool down:
2 sets:
:30 couch stretch/side
:30 doorway pec stretch/side