Wednesday- August 22nd

August 22, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Wall Squats x 10

            *Burgener Clean Warm-Up

 

 

A. Macho Man Warm-up

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

*Do 3 rounds with just the barbell, or light weight (less than the first weight of the WOD)
*Practice barbell cycling, proper technique, and movement standards: (tight core, tall chest, full dept squats, head in front of the bar on jerks)

 

 

B. “Village People”

AMRAP 5:00

50/35 Calorie Row

AMRAP Macho Man (115/75)

rest 5:00

 

AMRAP 5:00

35/25 Calorie Row

AMRAP Macho Man (135/95)

rest 5:00

 

AMRAP 5:00

20/15 Calorie Row

AMRAP Macho Man (155/105)

 

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

 

C. Buy-out

Banded Tricep Extensions 2 x 15

Then,
5 minutes of recovery work wherever you need it

 

 

 

 

 

 

 

***POST YOUR SCORES IN COMMENTS BELOW! 

 

 

 

 

 

 

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