Tuesday, February 23, 2016

Posted by on Feb 23, 2016 in WOD | 1 comment

NEW: Core Cashout

This cashout is to be performed after your metcon, at the end of class with the group. It’s important you put some solid effort into this just like you do the rest of the segments of each day.

PreWOD – 3 Rounds

  • 5 Burpees
  • 7 Toes 2 Bar
  • 9 Jumping Prisoner Squats (hands in head)

Strength – Press 5x5x1 @ 70%

WOD 

A. AMRAP 7

  • 5 Power Cleans 115/85
  • 10 Burpee Over Bar

B. AMRAP 7

  • 3 Power Cleans 185/135
  • 7 Burpees Over Bar

Core Cashout

Two rounds of:

  • 25 V-Ups
  • 40 Tuck Jumps
  • 1 min Plank Hold

One Comment

  1. Big fan of the new core cash out wanted to start training core more but seem to forget a lot

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