Wods

Feb 5

By February 4, 2019 No Comments

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

2x
10 SA Banded External Rotation/arm
10 SA Banded Chest Press/arm
10 SA Banded Strict Press/arm

Fitness & Performance Strength:
Shoulder Press 3 x 10, climbing, 2 min rest

Fitness Metcon:
6 Sets, each in a 3 min window:
400m Run +
Set 1&4: AMRAP WB 20/14 in remaining time
Set 2&5: AMRAP K2C in remaining time
Set 3&6: AMRAP Ring Rows in remaining time
*2 min rest after each set

Performance Metcon:
6 Sets, each in a 3 min window:
400m Run +
Set 1&4: AMRAP WB 20/14 in remaining time
Set 2&5: AMRAP T2B in remaining time
Set 3&6: AMRAP Pull Ups in remaining time
*2 min rest after each set

Jeremy

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