Wods

Feb 11

By February 10, 2019 No Comments

Fitness & Performance Warm Up:
3:00 Bike or Row

2x
10 Reverse lunges w/ OH reach back (5/leg)
10 Toe Touch to Squat
10 Knee & Ankle rotations/direction

Empty barbell
5 RDLs
5 Squats
5 Good Mornings
5 Reverse Lunges/leg

Fitness & Performance Strength:
Front Squat 15-10-5-10-15
*build to challenging sets, 2 min rest

Fitness Metcon:
5 AMRAP:
5  Thruster 95/65
20 SU
-5 min Rest
5 AMRAP:
R Lunge + L Lunge + Air Squat + Burpee Box Jump 24/20
-5 min rest
5 AMRAP:
Row For Distance (every 200m = 1 round)

Performance Metcon:
5 AMRAP:
5 Squat Clean Thruster 135/95
20 DU
-5 min Rest
5 AMRAP:
R Lunge + L Lunge + Air Squat + Burpee Box Jump 24/20
-5 min rest
5 AMRAP:
Row For Distance (every 200m = 1 round)

Jeremy

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