DOCE

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"DOCE"

Repeat workout from June 27, 2017.

“Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

OPEN & PERFORMANCE – as written

Fitness - (115/75) (95/65) (75/55)

·      Bringing the intensity with an interval work triplet today. The weights on the barbell get lighter each round and should be something that athletes could complete in 1-3 sets within the workout.

Upper Body Scaling

1min Banded Rows (controlled)

One-Arm DMB PC + Box Jumps/Step Ups

Lower Body Scaling

Seated Row or 1min Controlled Banded Rows

Muscle Clean

Ball Slams

RECOVERY/MIDLINE (OPTIONAL)

3 Sets for Quality:
:30s L-Sit
30 AbMats

·      On the L-Sit, we are looking to challenge ourselves with a difficulty that allows for sets of 10 seconds on each L-Sit. We can break up the :30s however we see fit, but we do not want to choose a difficulty that forces us into sets of for example 5 seconds.

Zachary Hamilton