Thursday 14, July 2011

Ohhhhh, this one may take rank in the list of my favorite workouts. I like the AMRAP effect inside of a multiple round WOD. Be careful, we all know what that means - look for some more of these coming up.

Strength:

Deadlifts
3-3-3-3-3

Metcon:

"The Ensign"
6x
3 min round AMRAP
3 power cleans 70/50kg
6 push ups
9 squats/ring dips (alternate every round in every set between squats and dips)
1 min rest