Wednesday’s WOD 10/11/17

Wednesday’s WOD 10/11/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP

30 Double Unders
5 KB Complex (1 Turkish Getup + 1 OH Squat + 1 Strict/Push Press)

Metcon (Weight)
Sled Sprints – you choose Push or Pull. Go AHAFA.

25m Sled Sprint
Rest 1 minute
50m Sled Sprint
Rest 2 minutes
75m Sled Sprint
3 minute rest
100m Sled Sprint
4 minute rest
75m Sled Sprint
3 minute rest
50m Sled Sprint
2 minute rest
25m Sled Sprint

Fitness
Clean + Jerk
2 C+J @ 65%. Go every 90 seconds.
7 rounds.

Increase weight every 1-2 sets if moving well.

Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP

30 Double Unders
5 KB Complex (1 Turkish Getup + 1 OH Squat + 1 Strict/Push Press)

Metcon (Weight)
Sled Sprints – you choose Push or Pull. Go AHAFA.

25m Sled Sprint
Rest 1 minute
50m Sled Sprint
Rest 2 minutes
75m Sled Sprint
3 minute rest
100m Sled Sprint
4 minute rest
75m Sled Sprint
3 minute rest
50m Sled Sprint
2 minute rest
25m Sled Sprint

2017-10-11