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WOD

Friday – April 25th, 2014

Motivation
The Burpee challenge is going well.  My family likes to wait till bedtime to do theirs, where I like to get them done first thing in the morning.  Daniel (my 10 year old) enlisted his Uncle to be his partner.  Each night Daniel sends his uncle a text when his Burpees are done.  A number of the kids from our kids program are doing the challenge with their parents.  We had 8 kids on Thursday doing their burpees on the sidewalk outside the small gym right after class.  The Burpee challenge is a great way to include family or friends into our obsession with becoming awesome.  Spread the awesomeness.
Strength
10 minutes to establish a 3 rep max Deadlift
Workout Strategy
Can you keep a consistent pace?  There are two scores for this workout.  One for jump rope the other for Power Cleans.  Don’t waste all your energy in the first two minutes.  To get a good score you will need to find a good pace that will allow you to finish strong the last three minutes of each movement.  The jump rope should be done nearly non-stop.  The power cleans you should employ a 3-8 reps every 30 seconds method.  
 
Workout of the Day
Strength of the Day                                                10 minutes to establish a 3 rep max Deadlift
Level 1

 

12 minute Running Clock:

1 minute of Jump Rope

1 minute of Power Cleans

2 minutes of Jump Rope

2 minutes of Power Cleans

3 minutes of Jump Rope

3 minutes of Power Cleans

 Level 2 

 

12 minute Running Clock:

1 minute of Jump Rope

1 minute of Power Cleans, 75/55#

2 minutes of Jump Rope

2 minutes of Power Cleans, 75/55#

3 minutes of Jump Rope

3 minutes of Power Cleans, 75/55#
Level 3: 

 

12 minute Running Clock:

1 minute of Double Unders

1 minute of Power Cleans, 95/65#

2 minutes of Double Unders

2 minutes of Power Cleans, 95/65#

3 minutes of Double Unders

3 minutes of Power Cleans,  95/65#

 Level 4: 

 

12 minute Running Clock:

1 minute of Double Unders

1 minute of Power Cleans, 135/95#

2 minutes of Double Unders

2 minutes of Power Cleans, 135/95#

3 minutes of Double Unders

3 minutes of Power Cleans, 135/95#

To Get More Awesome – 3 x 20 ab mat sit ups.  One minute break between sets

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