Tuesday’s WOD 3/27/18

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Tuesday’s WOD 3/27/18

30 Minute Class Workout
Metcon (Weight)
16 minute EMOM

1 -4 bear complex (power clean + front squat + push press + back squat + push press behind neck)

2 – 5 strict ring pull ups

3 – 15m bear hug sandbag/ atlas stone carry + 5 burpees

4 – 100m shuttle run

Score is weight on bear complex

1 Hour Class
Metcon (Weight)
16 minute EMOM

1 -4 bear complex (power clean + front squat + push press + back squat + push press behind neck)

2 – 5 strict ring pull ups

3 – 15m bear hug sandbag/ atlas stone carry + 5 burpees

4 – 100m shuttle run

Rest 4 minutes before part B.

Score is weight on bear complex

Metcon (Weight)
B. 16 minute EMOM

1 – 3 Snatch Complex (muscle snatch + overhead squat + power snatch + overhead squat)

2 – 15m sled drag sideways (alternate sides each round)

3 – 15m KB front rack carry + 3 KB clean + jerk/side

4 – 100m backwards/forwards shuttle run

Score is weight for KB rack carry

2018-03-27