Monday’s WOD 10/16/17

Monday’s WOD 10/16/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP

30 Bar Facing Burpees
20 Overhead Squats (135/95)
10 Ring Dips
10 Pull Ups

Metcon (Distance)
Intervals

Running Sprints

5 minutes:
30 seconds HARD work/30 seconds active rest

Rest 3 minutes

5 minutes:
30 seconds HARD work/30 seconds active rest

Fitness
Back Squat
Alternate A1 and A2 for 2 rounds.

A1. 5 @ 80% 1RM

Rest 2 minutes before A2.

Strict Press
A2. 5 @ 80% 1RM

Rest 2 min before A1.

Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP

30 Bar Facing Burpees
20 Overhead Squats (135/95)
10 Ring Dips
10 Pull Ups

Metcon (Distance)
Intervals

Running Sprints

5 minutes:
30 seconds HARD work/30 seconds active rest

Rest 3 minutes

5 minutes:
30 seconds HARD work/30 seconds active rest

2017-10-16