Monday’s WOD 12/4/17

Monday’s WOD 12/4/17

30 Minute Class Workout
Metcon (4 Rounds for reps)
4 rounds, 3 min each:
30 sec max reps strict pull ups
30 sec max reps push ups

In remaining 2 minutes – Abs:
10 V-Ups
20 Lying Leg Raises
10 Sit Ups
10 Hollow Rocks

Metcon (Time)
3 rounds for time (15 minute cap)

15m Farmers Carry (HEAVY!)
60 Double Unders
9 Thrusters (135/95)
18 Calorie Row

1 Hour Class
Metcon (Weight)
Alternate A1/A2 for 8 rounds.

A1. 3 Back Squat (70-75%)
A2. 1-5 Muscle Ups (or Ring Pullups and Ring Dips)

Start a new set every 2 minutes.

Score is weight on back squat.

Metcon (4 Rounds for reps)
4 rounds, 3 min each:
30 sec max reps strict pull ups
30 sec max reps push ups

In remaining 2 minutes – Abs:
10 V-Ups
20 Lying Leg Raises
10 Sit Ups
10 Hollow Rocks

Metcon (Time)
3 rounds for time (15 minute cap)

15m Farmers Carry (HEAVY!)
60 Double Unders
9 Thrusters (135/95)
18 Calorie Row

2017-12-04