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WOD

“Triple Play” RUN BJ PC (AMRAP – Rounds and Reps)

“Triple Play”

20 AMRAP

200m Run

3 Box Jumps

3 Power Cleans

200m Run

6 Box Jumps

6 Power Cleans

200m Run

9 Box Jumps

9 Power Cleans

[Add 3 Box Jumps + Power Cleans Each Round]

RX+-135/95#, 24/20″

RX -115/75#, 24/20″

50-59-75/55# 20/16″

60+ -55/45#, Step Ups

Basics-10 AMRAP 100m Run/Row, PVC/BB Power Cleans, Step Ups
DESCRIPTION

Today’s workout will test power, accuracy, and endurance over a longer time domain

The box jumps and power cleans will climb by 3 reps each round, while the runs remain at 200 meters

Your score will be total rounds and reps completed at the end of 20 minutes

Score each 200 meter run as [1 rep]

See below for a scoring reference:

POWER CLEANS

Looking to move a light-moderate load for the lone barbell movement

This should be a weight that you can complete for 20+ reps unbroken when fresh

Within the workout, we’re likely opting for smaller sets and/or fast singles

BOX JUMPS

Jump up to the box for this station to be considered RX

Stand to full extension on top of the box to finish each rep

ROWING VERSION

“Triple Play” ROW BJ PC (AMRAP – Rounds and Reps)

“Triple Play”

20 AMRAP

250m Row

3 Box Jumps

3 Power Cleans

250m Row

6 Box Jumps

6 Power Cleans

250m Row

9 Box Jumps

9 Power Cleans

[Add 3 Box Jumps + Power Cleans Each Round]

RX+-135/95#, 24/20″

RX -115/75#, 24/20″

50-59-75/55# 20/16″

60+ -55/45#, Step Ups

Basics-10 AMRAP 100m Run/Row, PVC/BB Power Cleans, Step Ups

AFTER PARTY

Body Armor DB FP Banded PA (No Measure)

Body Armor

3 Supersets:

Max Effort Double Dumbbell Floor Press (50’s/35’s)

50 Banded Pull-Aparts

Rest as Needed Between Sets