WOD For 09/05/2019
Warm-up
Warm-Up:
Row 30/20 Calories
10x
Sumo Squats
Inch Worms + Push-Ups
Cossack Squats
Row 30/20 Calories
10x
Sumo Squats
Inch Worms + Push-Ups
Cossack Squats
Metcon (Weight)
WOD
Every :90 x 9:00
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
1 Front Squat
1 Jerk
Every :90 x 9:00
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
1 Front Squat
1 Jerk
Use weight that is 5Ibs less than your max on the complex last week
Metcon (AMRAP – Reps)
AMRAP x 9 Minutes
100 Double Unders
75 Wallball Shots (20/14 Ibs)
50/35 Cal Row
25 Shoulder To Overhead @ 135/95
Score is total number of reps completed
100 Double Unders
75 Wallball Shots (20/14 Ibs)
50/35 Cal Row
25 Shoulder To Overhead @ 135/95
Score is total number of reps completed
