Monday’s WOD 10/23/17

Monday’s WOD 10/23/17

30 Minute Class Workout
Metcon (4 Rounds for reps)
A. 4 minute AMRAP
5 Thrusters (115/75)
7 lateral burpee over bar

Walk/Row for 3 minutes before part B.

B. 4 minute AMRAP
5 Squat Snatch (115/75)
15 Broad Jumps

Walk/Row for 3 minutes before part C.

C. 4 minute AMRAP
5 Overhead Squat (115/75)
100m Sprint

Walk Row for 3 minutes before part D.

D. 4 minute AMRAP
5 power Clean + Jerk (115/75)
20 Sit Ups

Fitness
Power Clean + Jerk
10 sets of 1 clean + 1 Jerk @ 65-80% 1RM.

Go every 60 seconds. Move up in weight every 1-2 sets if moving well.
Back Squat
4 rounds
2-3 Back squats with 4 second pause.
80-85%.

Rest 2 minutes before repeating.

Metcon (4 Rounds for reps)
A. 4 minute AMRAP
5 Thrusters (115/75)
7 lateral burpee over bar

Walk/Row for 3 minutes before part B.

B. 4 minute AMRAP
5 Squat Snatch (115/75)
15 Broad Jumps

Walk/Row for 3 minutes before part C.

C. 4 minute AMRAP
5 Overhead Squat (115/75)
100m Sprint

Walk Row for 3 minutes before part D.

D. 4 minute AMRAP
5 power Clean + Jerk (115/75)
20 Sit Ups

2017-10-23