Friday’s WOD 9/29/17

Friday’s WOD 9/29/17

30 Minute Class Workout
Metcon (Weight)
15 minute EMOM
Minute 1 – 15m Prowler Push @ ascending load
Minute 2 – 15m Sled Pull @ ascending load
Minute 3 – REST
Metcon (Weight)
10 rounds:
In one minute complete a 40m sprint.
Next minute: 8 KB Swings (53/35)
Strongman
Stone to Platform (5 reps per set.)
In 15 minutes work up to a heavy set of 5 stone to platforms.
Metcon (Weight)
15 minute EMOM
Minute 1 – 15m Prowler Push @ ascending load
Minute 2 – 15m Sled Pull @ ascending load
Minute 3 – REST
Metcon (Weight)
10 rounds:
In one minute complete a 40m sprint.
Next minute: 8 KB Swings (53/35)
Strength
Snatch with 2 sec Pause (8×1)
1 Snatch EMOM for 8 minutes.

2 second pause in receiving position.

Start at 65%, increase weight every 2 sets if moving well.

Power Clean (7×3)
3 Power Cleans EMOM for 7 minutes.

Start at 65%, increase weight every 1-2 sets if moving well.

Metcon (Weight)
15 minute EMOM
Minute 1 – 15m Prowler Push @ ascending load
Minute 2 – 15m Sled Pull @ ascending load
Minute 3 – REST
Metcon (Weight)
10 rounds:
In one minute complete a 40m sprint.
Next minute: 8 KB Swings (53/35)

2017-09-29