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WOD June 16th – 2017

This will be the final week of the power cleans and front box squat cycle. Even though the weight is heavier, the speed should still be the same as the start. During the metcon start out slow and try to maintain that pace. This will definitely get harder the further down you go! #NOMADNESS #MORETHANJUSTAGYM


WOD June 16th – 2017

Strength:

  • front box squat | 5 sets of 4 reps @ 60 – 70% every 60 seconds | +5% from last week
  • power cleans | 5 sets of 2 reps @ 80% every 90 seconds | +5% from last week

“Adrenaline” – AMRAP 8 minutes of ascending reps

  • 2 burpee box jump overs
  • 2 squat cleans
  • 4 burpee box jump overs
  • 4 squat cleans
  • 6 burpee box jump overs
  • 6 squat cleans
    keep adding 2 reps until the time is up

RX: 135 – 95 | 24″ – 20″
L3: 115 – 75
L2: 95 – 65 | 20″ – 15″
L1: 75 – 55 | burpees

Extra Credit:

  • 2 sets of 25 reverse hypers @ 50% of back squat or 5 minutes of x-band walks adding 50 leg curls to each leg everytime you stop

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