Nov 5, 2018

 

a) WARM UP:

2 Rounds

  • 10 Banded Good mornings
  • 5 Calories on the Rower
  • 10 walking lunges
  • 5 Jump Squats
  • :30 Second wall stretch

 

b) WOD 1:

Every Minute For 10 Minutes:

  • 10/7 Calories on the Rower
  • 6 Double KB or DB Front Rack Lunges (accumulated) (choose weight)

** Both are done in the Minute**

c) WOD 2:

4 Minute AMRAP:

  • 3 Power Cleans
  • 6 Alternating Dumbbell Snatches
  • 9 Box Jump Overs

Rest 3 Minutes

4 Minute AMRAP:

  • 3 Power Cleans
  • 6 Alternating Dumbbell Snatches
  • 9 Box Jump Overs

Rest 2 Minutes

4 Minute AMRAP:

4 Minutes AMRAP:

  • 3 Power Cleans
  • 6 Alternating Dumbbell Snatches
  • 9 Box Jump overs

(Performance: 95/65, 30/20

RX: 155/105, 50/35

RX+: 185/125, 70/50

Box @ 24/20)

 

Extra:

4 Sets

Posted in WOD