Ana
Water Break
AMRAP 4
27 Hang Power Cleans (95/65#)
27 Box Jump Overs (24/20″)
27/21 Calorie Row
Rest 4 Minutes
AMRAP 4
21 Hang Power Cleans (115/85#)
21 Box Jump Overs (24/20″)
21/15 Calorie Row
Rest 4 Minutes
AMRAP 4
15 Hang Power Cleans (135/95#)
15 Box Jump Overs (24/20″)
15/12 Calorie Row
Post rounds and reps to comments.
WOD Guidance
Sprint today knowing that we have 4 minutes of rest after each interval.
Start light on the barbell and build up.
Box Brief
Thursday is Bring a Friend Day!
Nutrition Challenge Baseline Retest:
Friday, June 28th (all classes)
Nutrition Challenge Sudbury Weigh–outs:
Thursday June 27th + Friday June 28th
Check out Kathleen’s new article on coffee HERE.
Water Break
<1 (12 cal row) @55#
1+2 @60#
1+9 @65#
BJO w/gray box+25# plate
Awesome Carie, nice work!
1+15 (95#) / 1+15 (105#) / 1+27 (115#)
1+18 (65#) / 1+ 25 (80#) / 1+ 30 (95#)
Crushed it Nadia! Strong with those clean weights! 💪🏼
1+15 / 1+24 / 1+23 rx
Killed it Nadia!!!
Nicely done Liza! Way to get after it!
1+3/1+14/1+18 Rx
In Nantucket!
CTM version:
Same weights and calorie row, but burpees over rower instead of box jump overs.
And I used a water rower! Cool!
Very cool Daphna! Way to get it done! Nice work!
1+3 (95#) / 1+10 (105#)
1+16 (115#)
Nailed it!!
120 # on last round and got a little heavy but coach casey kept me honest on my form.
Getting pretty dang strong, Phil!
Rx: 1+1/1+11/1/9
Catching up at home this afternoon….
Water Break
1+6/1+15/1+19
No rower at home, so subbed 400, 300, and 200 meter runs for the rows.