January 27th, 2017 – Washed Up Athlete Training

4 Rounds

10/Side Bulgarian Split Squat (Bodyweight Only)

  • 6-10 Seconds Down, Explode Up Fast

 

Conditioning/WOD (3 Options, you choose which one you’d like to do)

Option A:

For Time:

  • 15 Front Squats (155)
  • 30 Push-Ups
  • 12 Front Squats (155)
  • 25 Push-Ups
  • 9 Front Squats (155)
  • 20 Push-Ups

 

Option B:

Double Unders and Overhead Plate Lunge:

  • 80 DU’s
  • 40 OH Plate Lunge
  • 60 DU’s
  • 30 OH Plate Lunge
  • 40 DU’s
  • 20 OH Plate Lunge
  • 20 DU’s
  • 10 OH Plate Lunge
  • 10 DU’s
  • 4 OH Plate Lunge

 

Option C:

8 Minute AMRAP (As Many Rounds As Possible)

  • 40 Double Unders
  • 10 Toes-to-Bar
  • 10 Front Squats (135)

 

 

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