Fitness
WOD
“Can I Give You a Rain Check”
20 minute AMRAP
5 clean and jerks (95/65)
10 straight leg situps
15/12 calorie bike
Performance
WOD
“Can I Give You a Rain Check”
20 minute AMRAP
5 clean and jerks (135/95)
10 toes to bar
15/12 calorie bike
Competition
WOD
“Can I Give You a Rain Check”
20 minute AMRAP
5 clean and jerks (185/125)
10 toes to bar
15/12 calorie bike
At Home
Mobility:
Standing Straddle Stretch
Couch Stretch
Pass Throughs
Warm Up:
10 Good Mornings
10 Snatches
30 sec Front Plank
10 Straight Leg Sit Ups
30 sec High Knees
10 Line Hops
20 minute AMRAP
10 odd object snatches
10 straight leg sit-ups
20 line hops
Notes:
Today's workout is an individual workout and is a long amrap. The goal on this is to keep the rest short and keep moving so pick a weight that you can string together or do relatively fast singles with. For the at home workout find an odd object that you can do 5 reps in a row with (you will do 5 on one arm and then 5 on the other).