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“BUGSY” WOD 1/10/19

0

WARM UP:

1K Assault Bike or 400 M. Row

2 Rounds

10 Lunges w/ Pass Through

10 Good Mornings

10 Front Squats

10 Clean Extension

Then:

Mobility


WIN

LIFT:

Warm up Workout Movements

WOD:

“BUGSY”

For Time:

12 Power Cleans (135/85) (115/75)

12 Front Squat

12 S2O

9 Power Cleans (165/110) (135/95)

9 Front Squat

9 S2O

6 Power Cleans (195/130 (155/105)

6 Front Squat

6 S2O

3 Power Cleans (225/155) (175/115)

3 Front Squat

3 S2O

*20/18 Cal. Assault Bike before each movement.


FIT

LIFT:

Warm up Workout Movements

WOD:

27-21-18

Wall Ball (20/14) (16/10)

KBS (53/35) (44/26)

Sit Up

Walking Lunges

*20/18 Cal. Assault Bike before each movement.

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