Workout of the Day

***IF you cannot run due to injury, you coach will give you an alternative workout***

3R on a 6 min timer
Run up Baltimore hill from N Bradford st to N Eddison St

Aim to stay light on the feet for the whole effort.
Start light, Stay quick but try not to run hard.
Pace so you can keep your cadence.
Increase effort as you get looser.

J
WOD:
4R
Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St
-20 seconds uphill sprint
-3 min rest

Goal is to do all the accelerating to reach top speed while the hill is relatively flat. Maintain form and cadence as the hill slope increases.
Only aim for acceleration on the steep portion if form is not breaking down.
Otherwise, maintain form.

Find 1RM max Jerk from the rack or blocks 5-5-3-3-2-2- find max

20 minute amrap:

-10 push presses (95/65lbs) or option to use dbs
-10 kettlebell swings (54/35lbs)
-10 box jumps (24/20in)

-5 Front squat (60% 1RM)
-5 clean lift off: use 80-85% of clean.
– 5 reps warm up clean at whatever weight you need to get to WOD weight
With a partner complete the following for 18 minutes: (one partner is working, other is resting; partition as desired)
Amrap for 18 minutes:
-30 hang power cleans (185/125lbs)
-60 double-unders
-30 toes to bar
-60 double-unders
-30 handstand push-ups

1.) 20rm bench press or floor press-

-750m row

2.) 9x 20/15 calorie airdyne (group of 3- use each other as recovery)

4 Rounds
in 90seconds go as far as possible in the following series:
-15m Bear Crawl
-20 Push-ups
-15m Crab Walk
-20 Jump Squats
-15m Broad Jump Burpees
-20 Mountain Climbers
-rest one minute

On the next round, pick up where you left off when the last round ended.