Thursday’s WOD 9/21/17

Thursday’s WOD 9/21/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP

100m Sprint
6 Handstand Push Ups
9 KB Swings (70/53)

5 minute active recovery (walk/row/assault bike)

Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP

12 cal row or bike
18 DB Snatch, alternating (50/35)
24 Burpees

5 minute active recovery.

Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP
12 Single Arm DB Overhead Walking Lunge (55/35) alternate arm each round.
18 Wall Ball (20/14)
36 Double Unders
Fitness
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP

100m Sprint
6 Handstand Push Ups
9 KB Swings (70/53)

5 minute active recovery (walk/row/assault bike)

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP

12 cal row or bike
18 DB Snatch, alternating (50/35)
24 Burpees

5 minute active recovery.

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
12 Single Arm DB Overhead Walking Lunge (55/35) alternate arm each round.
18 Wall Ball (20/14)
36 Double Unders

2017-09-21