Thursday 9.14.17 WOD

Skill Review

8min EMOM:
ODD Minutes: bike, row, running.
EVEN Minutes: 30s of Double Under or Triple Under Practice

Metcon

5 Rounds of 45s work/15s Rest:
1a) Barbell Rows, Alternate Grips (95, 65)
1b) Barbell Front Rack Reverse Lunges (95, 65)
1c) Russian Twists w. a plate (25, 15)
1d) Farmer Carry (70, 55) (100 ft. increments)
1e) Single arm DB Push Press (split work on both sides)
*For quality, no score today.
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)

$ Out

Accumulate 100 Banded Pull-aparts:
*After each set complete a 10-15s hollow hold

 

By | 2017-09-13T18:53:31-04:00 September 13th, 2017|WOD|Comments Off on Thursday 9.14.17 WOD