Strength & Conditioning, Bodywork, Sweat and Da Daily D WODs Sat June 20th 2020

Strength & Conditioning:

In Teams of 2:
Death By Power Cleans + 300/225 Cal Assault Bike or Row
Partner 1:
300/225 Cal Assault Bike
Partner 2:
(0-1min.)
1 Power Clean
(1-2min.)
2 Power Clean
(2-3min.)
3 Power Clean
… And so on…

Partner 1 starts on the bike and accumulates as many calories as possible – while Partner 2 performs 1 Power Clean – after 60 seconds, partners switch.

Partner 1 goes for 2 Power Cleans while Partner 2 rides the bike.

Add 1 Power Clean per minute until you can not finish the given reps anymore or you reach 300/225 Calories.⁠

If for any reason you finish before 20min…. Perform as many deadlifts as possible until the 20min. Mark.

ADV 155/105
ADV+ 185/135?

Bodywork:

No Mo Junk in da Trunk Saturday!

For Time:
100 “Shredders”

Advanced: 150 reps (insert whoa face)

Sweat:

Saturday Sweat Fest 🎉

For time: (35min. CAP)
100 Air Squats
90 Calories
80 Push-ups
70 Calories
60 DB Push Press 45/30s
50 Calories
40 DB Russian Twists 45/30s
30 Calories
20 Devil Press 45/30s
10 Calories

*You can pick whatever you want to use for the calories today. And you may change cardio pieces at any time.

*Try and keep the DB weight the same for all movements.

*Russian Twists are: L+R = 1 rep

Da Daily D:

“Annie’s Got A Gun”
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
DB Power Cleans 30/20s