Wods

Nov 9

By November 8, 2018 No Comments

Fitness & Performance Warm Up:
3 min Row
2x
10 banded good mornings
10 strict press
10 barbell thruster

Fitness Strength:
Back Rack Lunge 5 x 5 (each leg)
Front Squat 3 x 8, climbing, 2 min rest between sets

Performance Strength:
5 x 3 Power Clean & Push Jerk, tng, climbing to AHAP
Front Squat 3 x 8, climbing, 2 min rest between sets

Fitness & Performance Metcon:
9 AMRAP
250m row
12 KBS  Fitness: 1.5/1 pood  Perfromance: 2/1.5 pood
20m burpee broad jump
*every 50m on the rower and 5m of BBJ = 1 rep

Jeremy

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