Tuesday’s WOD 10/17/17

Tuesday’s WOD 10/17/17

30 Minute Class Workout
Metcon (AMRAP – Rounds)
30 minute EMOM

1 – 5 Thruster + 5 Pull Ups
2 – 5 Stones to Shoulder or Cleans
3 – 8 Calorie Row
4 – 5 Power Snatch + 5 Toes to Bar
5 – 5 Tire Flips + 5 Tire Jumps
6 – 10 KB Swings (70/53) + 50m Sprint

Choose barbell weight between these options (155/105) to(65/45)

Score is number of minutes out of 30 that you complete. Do not stop when you need a rest – just rest for the next minute and then continue.

Fitness
Bench Press
Alternate A1/A2 for 4 rounds

A1. Bench Press 4 @ 90% 4RM

Rest 3 minutes before A2.

Sumo Deadlift
A2. 3+ @ 85-90% 1RM

Rest 3 minutes before A1.

Metcon (AMRAP – Rounds)
30 minute EMOM

1 – 5 Thruster + 5 Pull Ups
2 – 5 Stones to Shoulder or Cleans
3 – 8 Calorie Row
4 – 5 Power Snatch + 5 Toes to Bar
5 – 5 Tire Flips + 5 Tire Jumps
6 – 10 KB Swings (70/53) + 50m Sprint

Choose barbell weight somewhere between these options (155/105) to (65/45)

Score is number of minutes out of 30 that you complete. Do not stop when you need a rest – just rest for the next minute and then continue.

2017-10-17