Tuesday’s WOD 3/13/18

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Tuesday’s WOD 3/13/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
4 total intervals, alternating A1/A2.

A1. 3 minute AMRAP
9 DB Press
12/9 Calorie Row
15 Wall Ball (20/14)

Rest 3 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 3 minute AMRAP
15 DB Swings
12 Deadlifts (225/155)
9 Toes to Bar

Rest 3 minutes before A1.

1 Hour Class
Bench Press
5 sets
8 Bench Press @ 65-85%

Start at 65%, increase weight every 1-2 sets if moving well.

Metcon (AMRAP – Rounds and Reps)
4 total intervals, alternating A1/A2.

A1. 3 minute AMRAP
9 DB Press
12/9 Calorie Row
15 Wall Ball (20/14)

Rest 3 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 3 minute AMRAP
15 DB Swings
12 Deadlifts (225/155)
9 Toes to Bar

Rest 3 minutes before A1.

2018-03-13