Wednesday’s WOD 11/1/17

Wednesday’s WOD 11/1/17

30 Minute Class Workout
Metcon (Time)
A. 3 rounds:
21 KB Swings
15 Burpees
9 Stone to Shoulder (130/75) OR Power Cleans (185/135)

Time cap: 10 min

Recover 5 min before part B.

Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
50 Double Unders
10 DB Snatch, alternating arms (80/55)
Fitness
12 minute EMOM, rotating:
1. 5 Turkish Get Ups for quality
2. 10 Toes to Bar
3. 20 Sandbag walking lunges
RDL
Alternate A1/A2 for 4 rounds

A1. 5 RDL Deadlift @ 75-80%

Go straight to A2.

DB or Barbell Push Press
A2. 5+ DB or Bar Push Press @ 75%

Rest 2 min before returning to A1.

Metcon (Time)
A. 3 rounds:
21 KB Swings
15 Burpees
9 Stone to Shoulder (130/75) OR Power Cleans (185/135)

Time cap: 10 min

Recover 5 min before part B.

Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
50 Double Unders
10 DB Snatch, alternating arms (80/55)

2017-11-01