WOD Wed Dec 30

Work

“Fifth Wheel”

5 Minute AMRAP:
7 Rounds of “The Chief” @ 115/85
Max Calories on Echo Bike in time remaining

5 Minute Rest

5 Minute AMRAP:
6 Rounds of “The Chief” @ 135/95
Max Calories on Echo Bike in time remaining

5 Minute Rest

5 Minute AMRAP:
5 Rounds of “The Chief” @ 185/135
Max Calories on Echo Bike in time remaining

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

Home Gym

15-12-9
Power Cleans (DB or Barbell)
Push Presses / Push-ups (whichever is easiest)
Air Squats

2 Minutes Any Machine Calories (use this to see how many calories are accumulated and then choose that number for remaining rounds)

12-9-6
Power Cleans (DB or Barbell)
Push Presses / Push-ups (whichever is easiest)
Air Squats

2 Minutes Any Machine Calories

9-6-3
Power Cleans (DB or Barbell)
Push Presses / Push-ups (whichever is easiest)
Air Squats

2 Minutes Any Machine Calories