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Tuesday’s WOD 10.24.17

Tuesday’s WOD 10.24.17

Warm-up
GROUP WARM UP:
Shoulder Press (3-3-3-3-3-3)
Metcon
AMRAP 12:
3 Wall Balls 14/20
3 KB Swings 16/24kg
3 Push-Ups
Rx+.. HSPU..24/32kg

Next round is 6’s, then 9’s, etc…
Metcon
Accessory:
4 Rounds:
10 Strict Pull-Ups
15 GHDSU
15 Hip Extensions

Monday’s WOD 10.23.17

Monday’s WOD 10.23.17

Warm-up
Group Warm-Up
Front Squat
50/5
60/5
70/5
80/5×4
Metcon
Buy In:
50m Walking Lunge
3 Rounds:
5 C2B Pull-Ups
10 Front Squats 65/95
15 Burpees
Buy Out:
50m Walking Lunge

Rx+.. Bar MU…95/135
**15min TimeCap
Metcon
Accessory:
4 Rounds:
15 Tuck-Ups
Side Plank :45 sec/side