160323 Wednesday – “Boogie Wonderland”
Mobility: Ankle (playlist video here)
Skill Practice Warm Up: Spend 10 minutes working up to a challenging overhead lunge for 30′. Use the front rack if doing weight overhead is an issue.
Super Set: none
Metabolic Conditioning: “Boogie Wonderland”
16 minute AMRAP (as many rounds as possible)
With a “Rolling Start” = 2 rounds in 7 minutes, then max rounds until 16. Log total rounds including the first two.
7 power cleans (Performance: 135lb / Athletic: 85lb* / Health: 55lb)
14 Box Jumps (Performance: 24” / Athletic*: 20” /Health: 12”)
Row (Performance: 500m / Athletic*: 450m / Health: 400m)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds
Log your results online by clicking here.
Compare to: NEW WORKOUT!
Coaching Tips: The “Rolling Start” is when you can’t do more than the allotted rounds in the time listed. In this case, if you finish the two rounds faster than 7 minutes, you’ll have to wait until minute 7 to keep going. If your scaling choices mean that you can’t complete two rounds in 7 minutes, don’t worry! This becomes a ‘typical’ 16 minute AMRAP (and that is why we log all of the rounds instead of just the ones completed after the Rolling Start). Your grip may become a factor if you are squeezing the handle too hard on the rows and you aren’t hook griping the power cleans. Go to small sets if this becomes a problem.
Optional ‘Cash Out’: 10 wall ball, 5 burpees, 4 rounds