Conditioning
10 RFT
5 Power Clean 185/125#
7 DB Bench Press 80/40#’s
9/7 Cal Assault Bike or 300m Bicycle Ride or 15 Low Box Jumps 12-15″
WOD Notes: PC = Quick singles the whole WOD. Use about 65% of PC. DB bench should be challenging but unbroken every rd. Find something to jump on that’s not too high so that you can cycle through these quick! Goal is 15-20 min.
2 DB Version – 5 RFT
10 DB Hang Cleans 50/35#
15 DB Bench Press 50/35#
25 Box Jumps 12″ or 400m Bicycle Ride
WOD Notes: HC/BP should be unbroken each round & the box jumps should give your upper body a little break to recover. Choose something to jump on that’s low to where you can cycle quick. It could be a step in your house even though that’s less than 12″.
1 DB Version – 5 RFT
10 One Arm Hang Cleans (L) 50/35#
10 One Arm Hang Cleans (R) 50/35#
15 One Arm Bench Press (L) 50/35#
15 One Arm Bench Press (R) 50/35#
25 Box Jumps 12″ or 400m Bicycle Ride
WOD Notes: I’d have the DB outside your legs for the hang cleans. If you don’t have a bench, you can do floor presses where you lay on the ground and elbow hits the ground each rep. Choose something to jump on that’s really low!