Mondays WOD 10/30/17

Mondays WOD 10/30/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
Alternate A1 & A2 for four intervals

Each section of movements unbroken.

A1. 3 minute AMRAP
5 power snatch (135/95)
8 bar facing burpees
50m sprint

Rest 2 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 3 minute AMRAP

5 thrusters (135/95)
8 chest to bar pull ups
13 calorie row

Rest 2 minutes before returning to A1.

If you wish to go longer, fo an additional round of A1 and A2.

Fitness
Warm Up
12 Minute EMOM
1 Power Clean + 1 Front Squat + 1 Jerk every 60 seconds.

65-85% 1RM C+J

Start at 65%, move up if moving well.

Back Squat w/ 3 sec pause
10 minutes to work up to a heavy 2-3 Back Squats with 3 sec pause @ 80-85%.

Rest 2 minutes before repeating.

Increase weight if moving well.

Metcon (AMRAP – Rounds and Reps)
Alternate A1 & A2 for four intervals

Each section of movements unbroken.

A1. 3 minute AMRAP
5 power snatch (135/95)
8 bar facing burpees
50m sprint

Rest 2 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 3 minute AMRAP

5 thrusters (135/95)
8 chest to bar pull ups
13 calorie row

Rest 2 minutes before returning to A1.

If you wish to go longer, fo an additional round of A1 and A2.

2017-10-30