Wednesday’s WOD 10/4/17

Wednesday’s WOD 10/4/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
A. 6 minute AMRAP
5 Cleans (155/105)
8 Toes to Bar
13 Wall Balls (20/14)

Active Recovery 5 min before part B.

Metcon (AMRAP – Rounds and Reps)
B. 6 minute AMRAP
5 Power Clean (155/105)
8 Handstand Push Ups
13 Wall Balls (20/14)

Active Recovery 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 6 Minute AMRAP
5 Hang Clean (155/105)
8 RDL (155/105)
13 Wall Balls (20/14)
Fitness
Clean + Front Squat + Jerk
10 Rounds
1 Clean + 1 Front Squat + 1 Jerk

Go every 90 seconds.

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

Metcon (AMRAP – Rounds and Reps)
A. 6 minute AMRAP
5 Cleans (155/105)
8 Toes to Bar
13 Wall Balls (20/14)

Active Recovery 5 min before part B.

Metcon (AMRAP – Rounds and Reps)
B. 6 minute AMRAP
5 Power Clean (155/105)
8 Handstand Push Ups
13 Wall Balls (20/14)

Active Recovery 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 6 Minute AMRAP
5 Hang Clean (155/105)
8 RDL (155/105)
13 Wall Balls (20/14)

2017-10-04