Train Keeps On Rollin’

May 5th, 2021

Category: Uncategorized

Train Keeps On Rollin’

Barry

Primarily Indoors Due to Weather
Warm-up
6 Mins of Jump Roping
-On Coaches call drop the rope and complete either 5 Burpees, 10 Push Ups, 10 muscle cleans or 15 Air Squats

Strength
E2MOM12
3 Tempo Front Squats
31X1*

*3s Negative, 1s Pause in the Bottom, Explode Up, 1s Pause at the Top

WOD
5 Rounds
2 Minutes Work: 1 Minute Rest

Ascending Reps
1 Squat Clean 155|105
10 Double Unders
2 Squat Cleans
20 Double Unders
3 Squat Cleans
30 Double Unders
….

Pick up where you left off.

Score= total reps completed

Level 3- 135|95
Level 2- 115|75
Level 1- 95|55
ADV -185|125

Extra Work – Conditioning
4 Sets
25 cal C2 Bike
25 Cal Row
25 Cal Ski
25 Cal Assault Bike

Rest 3-5 mins between sets

*start at 75% and build to max effort on the last set. Score is the time on your last round.