NEWS
MON WOD Recording
WOD
“Sparks Fly”
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 135/95
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 115/75
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 75/55
WOD GUIDANCE & GOALS
The four movements above should be unbroken! Choose your weight wisely. Every round should take :60-:90, so you have an equal work to rest ratio.
Courtesy of Deka
Post Intervals to Comments.
HOME WOD
On the 3 Minute for 5 Rounds
5 Burpees
10 Jumping Lunges
5 Push Ups
5 Sit to Stands
ENDURANCE
Rest