Tuesday’s WOD 12/5/17

Tuesday’s WOD 12/5/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
8-minute AMRAP
7 Hang Squat Snatch (115/75)
14 Toes to Bar
200m Run

Rest 5 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP

15 Calorie Row
15 Wall Ball (20/14)
15 DB Bent Row (each side)

Rest 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP

10 Burpee Box Jump Over (24/20)
10m Sled Pull (AHAFA)
10 Front Rack Walking Lunch /side (AHAFA)

Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP

10 Burpee Box Jump Over (24/20)
10m Sled Pull (AHAFA)
10 Front Rack Walking Lunch /side (AHAFA)

1 Hour Class
Metcon (Weight)
Alternate A1/A2 for 8 rounds

A1. 5 Deadlifts (70-75%)

A2. 3-5 Strict HSPU (or handstand holds)

score is weight on deadlifts.

Metcon (AMRAP – Rounds and Reps)
8-minute AMRAP
7 Hang Squat Snatch (115/75)
14 Toes to Bar
200m Run

Rest 5 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP

15 Calorie Row
15 Wall Ball (20/14)
15 DB Bent Row (each side)

Rest 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP

10 Burpee Box Jump Over (24/20)
10m Sled Pull (AHAFA)
10 Front Rack Walking Lunch /side (AHAFA)

2017-12-05