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      NYC FITTEST WOD#2 Good Luck Athletes!

Monday

Level 2

Strength: 4 Sets of

A. 3 Power Cleans Rest 30 sec

50m sprint, Rest 1 min

3 Sets of

5 Press 21X1, Rest 30 sec

Weighted Sit Ups 12, Rest 30 sec

WOD: AMRAP 5

4 Power Clean (80% of A)

8 Burpee Over Bar

-

Level 1

Pre-Skill Anaerobic: 3 Sets Of 50m Sprint 

Skill Builder: Med Ball Clean Instruction + 5 Sets of Hang Power Cleans

WOD:  12 Min AMRAP 

5 Med Ball Clean

10 Burpees

100m Sprint 

Tuesday

Strength: Build to a 1RM Split Jerk (15)

WOD: 3 Rounds for time
200m Run
21 2fer’s Wall Ball
12 C2B Pull Ups

-

Level 1

Skill Builder: 12 minutes, build to a 1RM Push Press

WOD: AMRAP 15
200m Run
15 Wall Ball
6 Pull up/jumping pull up/ring row

I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." - Muhammad Ali

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