Wednesday’s WOD 3/7/18

Wednesday’s WOD 3/7/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
2 sets of 2 intervals (4 total intervals), alternating A1/A2.

A1. 4 minute AMRAP
9 Power Snatch (95/65)
9 Chest to Bar Pull Ups
9 Thrusters
9 Box Jumps (24/20)

Rest 3 minutes before A2.

Metcon (AMRAP – Reps)
A2. 4 minutes

1 minute Row for Calories
1 minute max Push Ups
1 minute max Double Unders
1 minute max Sit Ups

Rest 3 minutes before A1.

Score is total reps.

1 Hour Class
Metcon (AMRAP – Rounds and Reps)
3 sets of 2 intervals (4 total intervals), alternating A1/A2.

A1. 4 minute AMRAP
9 Power Snatch (95/65)
9 Chest to Bar Pull Ups
9 Thrusters
9 Box Jumps (24/20)

Rest 3 minutes before A2.

Metcon (AMRAP – Reps)
A2. 4 minutes

1 minute Row for Calories
1 minute max Push Ups
1 minute max Double Unders
1 minute max Sit Ups

Rest 3 minutes before A1.

Score is total reps.

2018-03-07