Monday’s WOD 10/9/17

Monday’s WOD 10/9/17

30 Minute Class Workout
Metcon (Distance)
“The Midwestern” Intervals

Row/Bike (mix as wanted)
3 Rounds:

8 sets of 30 sec work/30 sec recovery (still moving)
Rest 4 minutes between rounds

Score is total distance.

Fitness
Overhead Squat
50 reps for quality and controlled tempo.

Sets of 10 unbroken reps @ 30-40% 1RM.

7 minute time cap.

Metcon (Weight)
Alternate B1 and B2 for 4 rounds.

B1. 6 Strict Dips @ AHAFA.

Move directly into B2.

Metcon (AMRAP – Reps)
Strict Wide Grip Pull Ups (Failure -1)

Stop one rep short of failure. Score is total reps.

Rest 2 minutes before returning to B1.

Metcon (Distance)
“The Midwestern” Intervals

Row/Bike (mix as wanted)
3 Rounds:

8 sets of 30 sec work/30 sec recovery (still moving)
Rest 4 minutes between rounds

Score is total distance.

2017-10-09