Thursday’s WOD 11/2/17

Thursday’s WOD 11/2/17

30 Minute Class Workout
Metcon (2 Rounds for weight)
12 minute EMOM, rotating:
1. 50m Sled Push
2. 50m Farmers Carry
3. 50m Overhead Carry

Score is:
round 1 – sled push weight
round 2 – farmers carry weight
round 3 – OVH carry weight

Metcon (Time)
2 sets:

500m Row
Rest 30 sec
500m Row
Rest 30 sec
500m Row

Rest 4 minutes

Fitness
1 Snatch Grip Push Press + 3 Overhead Squat w. 3 second pause at bottom.

5 sets (1+3) @ 75-90% 1RM Snatch

Rest 2 minutes between sets.

Metcon (2 Rounds for weight)
18 minute EMOM, rotating:
1. 50m Sled Push
2. 50m Farmers Carry
3. 50m Overhead Carry

Score is:
round 1 – sled push weight
round 2 – farmers carry weight
round 3 – OVH carry weight

Metcon (Time)
3 sets:

500m Row
Rest 30 sec
500m Row
Rest 30 sec
500m Row

Rest 4 minutes

2017-11-02