Monday September 25th, 2017
Comments: 0
Category: WOD

Monday September 25th, 2017

Warm up-

2 Rounds

400m Run

5 KB Russian Swings (Right Arm)

5 KB Russian Swings (Left Arm)

5 KB Right Arm Goblet Squats

5 KB Left Arm Goblet Squats

5 KB Right Arm Thrusters

5 KBLeft Arm Thrusters

5 KB Cossack Squats (ea/side)

*Build to WOD working weight

WOD-

Every 3 Mins x 3 Rounds:

5 Power Cleans

1 Minute of Max DU’s

-Rest 1 Min-

Every 3 Mins x 3 Rounds:

5 Front Squats

1 Minute AB for Max Calories

-Rest 1 Min-

Every 3 Mins x 3 Rounds:

5 Jerks

1 Minute of Max Burpee Pull-ups

*RX 185/135

*RX+ 205/145

*Score is just the max rep sections combined. Everyone will start their max reps at different times so pay attention to the clock and only work for 1 Minute. Go HARD!

*1 Minute Rest between sections, so each section is 10 Mins

Post WOD-

3 Rounds not for time:

10 Glute Ham Raises

:30 HS hold

:45 Plank Hold on Rings

 

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