Tuesday’s WOD 11/7/17

Tuesday’s WOD 11/7/17

30 Minute Class Workout
Metcon (Time)
5 rounds for time:

6 Shoulder to overhead (155/105)
9 Front Squat (155/105)
12 Bent Rows (155/105)
15 Burpee Box Jump Overs (24/20)

Time Cap: 16 minutes.

1 Hour Class
In 7 minutes, complete as many rounds of A1/A2 as possible. This is a warm up and skill practice. Don’t go overboard.

A1. 5 unbroken Overhead Squats w/ 2 second Pause (30-40% 1 RM)

A2. 50m Suitcase Carry (25m/side)

Deadlift
Alternate B1/B2 for 4 rounds.

B1. 4 Deadlifts @ 75-80%

Rest 4 minutes before B2.

Push Press
B2. 4+ Push Press @ 80+%

Rest 2 min before returning to B1.

Metcon (Time)
5 rounds for time:

6 Shoulder to overhead (155/105)
9 Front Squat (155/105)
12 Bent Rows (155/105)
15 Burpee Box Jump Overs (24/20)

Time Cap: 16 minutes.

2017-11-07