WOD

WOD Tuesday 10-1-19

“ECOD”

Workout Definition

3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

GENERAL

  • The weights decrease with each round, but the reps stay the same
  • If you finish the calories on the rower, you go back to the burpee box jump overs
  • Choose weights and variations that allow you to complete at least a full round with the first weight
  • The goal is to try to beat your score with each round as the weight drops
  • Record total rounds and reps for each round

POWER CLEANS

  • We get the most out of these 4 minute windows by choosing a weight we can cycle for larger sets
  • Every weight used today should be something you can move for at least sets of 5-10 reps within the workout

BURPEE BOX JUMP OVERS

  • There is no need to stand to full extension on the box during the burpee box jump overs

ROWS

  • If short on rowers, stagger athletes on opposite 4 minute windows