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WOD

“Power Outage” (3 Rounds for reps)

“Power Outage”

AMRAP 5:

Buy-In: 100 Double Unders

12 Power Cleans

4 Burpee Box Jump Overs

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

8 Power Cleans

4 Burpee Box Jump Overs

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

4 Power Cleans

4 Burpee Box Jump Overs

Subs:

150 Singles

RX+ -M-115/135/155# W-85/95/105#, 24/20″

RX -M- 95/115/135# W-65/85/95#, 24/20″

50-59 – M-75/95/115#. W-55/65/75#, 20/16″

60+ -M- 65/75/95#. W-45/55/65#, Step Ups

Basics- 50 Jump Ropes- PVC/BB PC, Burpee Step Ups
DESCRIPTION

* We’ll alternate between 5 minutes of work and rest in this fast-paced interval piece

* Each round begins with a buy-in of double unders that only happen once

* After clearing the reps on the rope, we’ll complete max round and reps of power cleans and burpee box jump overs

* Record your total rounds and reps of these two movements for each round

* Your final score will be the 3 AMRAP for reps, scores added together

DOUBLE UNDERS

* Choose a rep number or variation that allows this station to be cleared in 2 minutes or less

* This gives you at least 3 minutes, the majority of each interval, to work on the scored portion

POWER CLEANS

* The reps decrease with each interval as the weight will increase

* This drop in reps and increase in weight should allow you to maintain similar scores across the board today

* Consider the following recommendations when choosing your weights:

* 1st Barbell: Light-Moderate Weight You Can Cycle for 21+ Reps Unbroken When Fresh

* 2nd Barbell: Moderate Weight You Can Cycle for 15+ Reps Unbroken When Fresh

* 3rd Barbell: Moderately Heavy Weight You Can Cycle for 9+ Reps Unbroken When Fresh

BURPEE BOX JUMP OVERS

* Face the box in the burpee portion of the movements (no lateral reps)

* You can jump-up or step-up off the floor

* Jump-up to the box for “RX”

* There is no need to reach full extension on top of the box

AFTER PARTY

Midline Row WSU (Time)

Midline

500 Meter Row, 35 Weighted Sit Ups

500 Meter Row, 25 Weighted Sit-ups

500 Meter Row, 15 Weighted Sit-ups

RX+- 50/35#

RX- 35/20#

M1- 20/15#

M2-15/10#