Friday’s WOD 10/20/17

Friday’s WOD 10/20/17

30 Minute Class Workout
Metcon (4 Rounds for time)
Option 1:

4 rounds, each for time:

10 Tire Flips
10 Sledgehammer Swings
15 Broad Jumps
1 min rest

Metcon (Time)
Option 2:

3 Rounds for time

80 Double Unders
40 Wall Balls (20/14)
30 GHD Sit Ups
20 DB Snatch, alternating (70/45)
5 Muscle Ups (or 5 Ring Pull Ups + 5 Ring Dips)

Time Cap: 20 min.

Fitness
Double Overhand Deadlift
In 12 minutes, work up to a heavy single.
Mixed Grip Deadlift
In 8 minutes, work up to a heavy single.
Metcon (Weight)
18 minute EMOM, rotating minutes:

1 – 3 alternating Stone to Shoulder, ascending load
2 – Prowler Push – Build to a heavy 10m continuous push, ascending load.
3 – REST

Score is weight on prowler push.

Metcon (4 Rounds for time)
Option 1:

4 rounds, each for time:

10 Tire Flips
10 Sledgehammer Swings
15 Broad Jumps
1 min rest

Metcon (Time)
Option 2:

3 Rounds for time

80 Double Unders
40 Wall Balls (20/14)
30 GHD Sit Ups
20 DB Snatch, alternating (70/45)
5 Muscle Ups (or 5 Ring Pull Ups + 5 Ring Dips)

Time Cap: 20 min.

2017-10-20