Wednesday’s WOD 3/14/18

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Wednesday’s WOD 3/14/18

30 Minute Class Workout
Metcon (Weight)
16 minute EMOM, alternating unbroken sets.

Minute 1: 30 sec handstand walk or 5 heavy push press

Minute 2: 5 Stone to shoulder OR 5 heavy clusters

Minute 3: 8 Burpee Box Jumps

Minute 4: REST or easy row

Score: weight on stones/cleans

1 Hour Class
Metcon (Weight)
16 minute EMOM, alternating unbroken sets.

Minute 1: 30 sec handstand walk or 5 heavy push press

Minute 2: 5 Stone to shoulder OR 5 heavy clusters

Minute 3: 8 Burpee Box Jumps

Minute 4: REST or easy row

Score: weight on stones/cleans

Metcon (Weight)
B. 16 minute EMOM, alternating unbroken sets.
Minute 1 – 4 Turkish Get Ups
Minute 2 – 50m Heavy Farmers Carry
Minute 3 – 10 Strict Pull Ups
Minute 4 – Rest or Easy Row

Score is weight on farmers carry.

2018-03-14