Monday’s WOD 3/26/18

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Monday’s WOD 3/26/18

30 Minute Class Workout
Metcon (No Measure)
A. Pick one movement: Sled/Row/Run

5 rounds of:
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

Rest 2 minutes

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work/30 sec rest

Rest 2 min

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

Rest 2 min

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

1 Hour Class
air squats
Clean and Jerk
10 minute EMOM

1 Clean + Jerk @ 65%+

Increase weight every 1-2 sets if moving well.

Metcon (No Measure)
A. Pick one movement: Sled/Row/Run

5 rounds of:
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

Rest 2 minutes

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work/30 sec rest

Rest 2 min

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

Rest 2 min

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

2018-03-26