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Friday

January 2, 2015

Warm-up

Run 400m
Mobility
5 mins
Guess which coach most likely wrote each WOD
Mandatory 3 Minute rest Between WODs
Metcon (AMRAP – Rounds and Reps)
WOD 1
3 Power Cleans 75% 1 rm
7 Burpees Jump to touch bar
7 Min AMRAP
Metcon
Metcon (AMRAP – Rounds and Reps)
WOD 2
3 HSPU
10 alternating pistol squats (i.e. 5 each leg)
200m run
7 Min AMRAP
Metcon
Metcon (AMRAP – Rounds and Reps)
WOD 3
10 snatch-grip push press (Rx = 40kg / 27.5kg)
10 sumo deadlift high pulls (Rx = 40kg / 27.5kg)
15 calorie row

7-minute AMRAP

Metcon
Metcon (AMRAP – Rounds and Reps)
WOD 4
5 pull-ups (Rx+ = chest-to-bar)
10 pushups
15 body-weight squats
20 straight-leg situps
25 double-unders

7 Min AMRAP


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