Wednesday’s WOD 10/18/17

Wednesday’s WOD 10/18/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
A. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Wall Balls (20/14)
Pull Ups

Active recovery for 3 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Snatch (95/65)
30 Double Unders

Active recovery for 3 minutes before part C

Metcon (AMRAP – Rounds and Reps)
C. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Clean and Jerk (135/95)
V Ups

Fitness
Jerk
Build up to a heavy single for the day in 10 minutes.
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP

5 Turkish Get Ups + Strict Press + Overhead Squat
30 second L-sit Holds
50m Suitcase Carry (AHAFA)

Alternate sides each round

Metcon (AMRAP – Rounds and Reps)
A. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Wall Balls (20/14)
Pull Ups

Active recovery for 3 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Snatch (95/65)
30 Double Unders

Active recovery for 3 minutes before part C

Metcon (AMRAP – Rounds and Reps)
C. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Clean and Jerk (135/95)
V Ups

2017-10-18