Wednesday’s WOD 12/6/17

Wednesday’s WOD 12/6/17

30 Minute Class Workout
Metcon (5 Rounds for reps)
5 rounds, each for time:
7 KB Swings (80-55)
5 Squat Cleans (185/125)
3 Jerks (185/125)

Go AHAFA. Start a new round every 3 minutes.

1 Hour Class
10 minute EMOM
1 Hang Clean + 1 Jerk

Start at 65%. Increase weight every 1-2 sets if lifts are successful.

Metcon (AMRAP – Rounds)
Overhead Squat

In 7 minute window, accumulate as many high quality sets of 5 reps as possible.

start with empty barbell, add load if moving well.

,: Metcon (5 Rounds for reps)
5 rounds, each for time:
7 KB Swings (80-55)
5 Squat Cleans (185/125)
3 Jerks (185/125)

Go AHAFA. Start a new round every 3 minutes.,5 rounds, each for time:
7 KB Swings (80-55)
5 Squat Cleans (185/125)
3 Jerks (185/125)

Go AHAFA. Start a new round every 3 minutes.

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2017-12-06