WODconnect

130516 Workout

  1. Conditioning
    "Wise Men"
    AMRAP 3:
    Macho Man (155/105#)
    Rest 3:00
    AMRAP 3:
    Macho Man (185/135#)
    Rest 3:00
    AMRAP 3:
    Macho Man (205/145#)
    *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

  2. Gymnastics Conditioning
    Choose one of the following:
    A. 3 sets of 18 unbroken Strict HSPU
    B. 4 sets of 15 unbroken Strict HSPU
    C. 5 sets of 12 unbroken Strict HSPU
    D. 6 sets of 9 unbroken Strict HSPU
    Rest as needed between sets

  3. Conditioning
    9 Rounds:
    1:40 on, :20 off
    Rest 2:00 after Round 5
    Record meters for each round.
    *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.