Monday’s WOD 2/26/18

Monday’s WOD 2/26/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
2 sets of 4 intervals, alternating A1/A2

A1. 2 minute AMRAP

8 KB Swings (53/35)
8 Handstand Push Ups
8 Cal Row

Rest 2 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 2 minute AMRAP
8 Overhead Squats (95/65)
8 Pull Ups
8 Box Jumps (24/20)

Rest 2 minutes before A1.

Repeat A1 and A2 4 times each (8 total 2 minute AMRAPs)

1 Hour Class
Power Clean and Jerk
10 minute EMOM – 1 Clean + 2 Jerks every 60 sec.

Start at 65%, increase weight if moving well.

Metcon (Weight)
10 minute EMOM

Power Clean + Jerk (1 Clean + 2 Jerks) every 60 seconds.

Start at 65%, increase load if moving well.

Metcon (AMRAP – Rounds and Reps)
8 total intervals, alternating A1/A2.

A1. 2 minute AMRAP
8 KB Swings (53/35)
8 Handstand Push Ups
8 Cal Row

Rest 2 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 2 minute AMRAP

8 Overhead Squat (96/65)
8 Pull Ups
8 Box Jumps

Rest 2 minutes before A1.

2018-02-26