The Sunday WOD in Noho: the breakfast of Champions!

The Sunday WOD in Noho:
the breakfast of Champions!

 

1. Review as a Group the elements of the Pre-Class Dynamic Warm-up. (10 min)

2. 3 Rounds with empty bar of: 3 Clean Deadlifts, 3 Clean Pulls, 3 Clean High Pulls, 3 Muscle Clean, 3 Power Clean (10 min)

4. “Sorry/Not Sorry”
In teams of 2
Complete 3 sets each of: 
Partner 1: Row 1000m/750m

Partner 2: AMRAP of
25 Toes to Bar
50 Double Unders
15 Power Cleans 155/108

Once Partner 1 finishes the row, switch places. Repeat for 3 sets each. Score is total row time and total reps of all three amraps.

LIII: as Rx’d
LII: 135/93 or Scale Power Clean as needed. Sub Toes to Ceiling or Straight leg Raises as needed.
LI:3 rounds of
Row 500m
Rest 1-2 minutes
15 Toes to Ceiling
1:00 Double Under Practice
9 Muscle Cleans
Rest 1 minute

 

 

Have fun!

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