Monday, 9/22/2014

Warm up:  Choice

Strength:  IN WOD

WOD:  AMRAP 60 Minutes
             -Deadlift  Men: 1.5x Bodyweight  Women:  Bodyweight
             -Bench   Men:  Bodyweight  Women:  75% Bodyweight
             -Squat Clean: Men:  75% Bodyweight Women: 50% Bodyweight

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

Get as far as possible in 60 minutes.

First set is 1 deadlift 1 bench 1 squat clean.  Second set is 2 deadlift 2 bench 2 squat cleans.
Keep progressing up the ladder as far as you can get in 60 minutes.


SCALING:  If you need to scale do so in 1 of 2 ways.
                     1:  Scale the weight to a weight that is manageable but not easy and complete the 60 minutes.
                     2:  Keep the weight but scale the time to 45 minutes or 30 minutes.

Post weights used and rounds completed.

To see a video of this workout.  Watch the "IRON TRIATHLON" on youtube.  They complete the full 1-20 and it takes them 90+ minutes.