Monday’s WOD 11/6/17

Monday’s WOD 11/6/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
Alternate A1 + A2 for 3 rounds. (A1+A2 = 1 Round)

A1. 2 minute AMRAP
11 cal row buy in
Then AMRAP
5 Thrusters (135/95)
8 Chest to Bar pull up
13 Push Ups

Rest 2 min before A2

A2. 60 single under buy in

then AMRAP
5 power clean + jerk (135/95)
8 Toes to Bar
13 Wall Ball (20/14)

Rest 2 minutes before returning to A1.

Score is total Rounds + Reps

1 Hour Class
Clean and Jerk

6 sets of 3 Clean + Jerks @ 65-80%.

Go every 90 seconds.

Metcon (AMRAP – Rounds and Reps)
Alternate A1 + A2 for 3 rounds. (A1+A2 = 1 round)

A1. 2 minute AMRAP
11 cal row buy in
Then AMRAP
5 Thrusters (135/95)
8 Chest to Bar pull up
13 Push Ups

Rest 2 min before A2

A2. 60 single under buy in

then AMRAP
5 power clean + jerk (135/95)
8 Toes to Bar
13 Wall Ball (20/14)

Rest 2 minutes before returning to A1.

Score is total Rounds + Reps

Optional Strength Work
Back Squat w/ 3 sec pause
Alternate B1 / B2 for 4 rounds, then do a 5th set of B1.

B1. 2-3 Back Squats with 3 sec pause @ 80-85%.

Rest 2 minutes before B2.

Increase weight if moving well.

Metcon (Weight)
B2. 6+ Strict Dip @ AHAFA

Rest 2-3 min before B1.

2017-11-06