Saturday – 5/11/2019

The Workout for Saturday is:

WARM-UP
Coach’s Choice

PARTNER WORKOUT
Every 7 Minutes x 5 Rounds (35 minutes)

Round 1) 40 Cal Bike + 100 Wall Balls (20/14)
Round 2) 40 Cal Row + 100 Toes-to-Bar
Round 3) 40 Cal Bike + 100 Deadlifts (135/95)
Round 4) 40 Cal Row + 100 Burpees
Round 5) 40 Cal Bike + Max Power Clean (135/95)

*The first 4 rounds should be treated as races! Then the last round is the championship round. Who can get the most power cleans?! Log you Championship score on SugarWOD.
*Ladies – 30 Cals 🙂
*Rx+ 155/105

EXTRA CREDIT
[Strength]
Snatch
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
Heavy Single

Clean & Jerk
2+1 @ 60%
2+1 @ 70%
1+1 @ 80%
1+1 @ 85%
Heavy Single

Back Squat
3 reps @ 75%
4 x 3 @ 80%

[Gymnastics]
4 Rounds
50′ HS Walk
7 Bar Muscle-Ups
Rest 1:00

[Accessory]
EMOM x 10
-100′ Sled Push (50′ down and back)
*Empty sled or light

[DTC Engine]
Ergathlon
40 min Amrap
Row 10 cals
Bike 10 Cals
Ski 10 cals
Row 15 cals
Bike 15 cals
Ski 15 cals
Etc. (20-25-30…)
Keep adding 5 calories to each machine for 40 minutes