800m Triple Decker – CompetitorWOD

Oct 28th, 2017

Category: Competitor

800m Triple Decker – CompetitorWOD

Dale

Warm-up
Dynamic Stretching
Shuttle Runs

Mobility
Quads
Calves
Hammy’s

WOD (30 min cap)
800m Run
60 Double Unders
30 Hang Power Cleans (135,95)
800m Run
60 Double Unders
30 Front Rack Lunges
800m Run
60 Double Unders
30 Shoulder to Overhead

Substitutions
15/10 Calorie on the Bike in place of Double Unders
16/12 Calories on Ski Erg sub in place of Double Unders

Extra Work
Complete a set every 2 Minutes
1. Push-press
2-2-2 @85%
2. Push jerk
2-2-2 @85-90%
3. Split Jerk
2-2-1-1 @90-100%