Wednesday’s WOD 9/20/17

Wednesday’s WOD 9/20/17

30 Minute Class Workout
Metcon (Time)
50 KB Clusters with 1 second pause overhead.

For quality, in sets of at least 5 unbroken reps @ 30-40% 1RM.

Time Cap: 5 minutes.

Metcon (AMRAP – Reps)
Turkish Get Up

In a 5 minute window, accumulate as many high quality reps as you can. Alternate sides on each rep.

Metcon (AMRAP – Reps)
Handstand walk – See how far you can go in 20 seconds.

Then, for the next 5 minutes, do as many unbroken sets of half your 20 second distance as possible.

Mod: Handstand Holds for 20 seconds.

Metcon (Weight)
6x50m Sled Sprints (alternating push and pull)
Fitness
Metcon (Time)
50 KB Clusters with 1 second pause overhead.

For quality, in sets of at least 5 unbroken reps @ 30-40% 1RM.

Time Cap: 5 minutes.

Metcon (AMRAP – Reps)
Turkish Get Up

In a 5 minute window, accumulate as many high quality reps as you can. Alternate sides on each rep.

Metcon (AMRAP – Reps)
Handstand walk – See how far you can go in 20 seconds.

Then, for the next 5 minutes, do as many unbroken sets of half your 20 second distance as possible.

Mod: Handstand Holds for 20 seconds.

Bench Press
B1. 10 Bench Press @ AHAFA.

Rest 2 minutes before B2.

Barbell Bent Row
B2. 10 Barbell Bent Row @ AHAFA.

Rest 2 minutes before B1.

4 Rounds total of B1 and B2.

Metcon (Weight)
6x50m Sled Sprints (alternating push and pull)

2017-09-20