Monday’s WOD 11.23.20

Monday’s WOD 11.23.20

Metcon
1:00 Cardio of Choice

into..

1:00 High Knees

into..

2 Rounds:
5 Ea. DB/KB High Pull &/or Push-Up
10 Up Downs
10 Lunges

Metcon (AMRAP – Rounds and Reps)
DB/KB Only:

AMRAP 20:
1 Push-Up or HSPU
2 DB/KB Hang Power Clean
3 Burpees

Each round reps go up. Add 1 rep to Push-ups, 2 reps to Clean, 3 reps to Burpees.

1, 2, 3
2, 4, 6
3, 6, 9
4, 8, 12
etc..

Metcon (AMRAP – Rounds and Reps)
Bodyweight:

AMRAP 20:
1 Push-Up or HSPU
2 Box Step-ups
3 Burpees

Each round reps go up. Add 1 rep to Push-ups/HSPU, 2 reps to Box Step-ups, 3 reps to Burpees.

1, 2, 3
2, 4, 6
3, 6, 9
4, 8, 12
etc..

Metcon (AMRAP – Rounds and Reps)
Barbell:

AMRAP 20:
1 Push-Up or HSPU
2 Hang Power Clean 65/95
3 Burpees over Bar

Each round reps go up. Add 1 rep to Push-ups, 2 reps to Clean, 3 reps to Burpees.

1, 2, 3
2, 4, 6
3, 6, 9
4, 8, 12
etc..

Rx+.. 95/135
Metcon (Time)
Cardio:

12 Rounds:
100m Sprint (:30)
5 Burpees

Rx+.. 7-10 Burpees
Metcon
Accessory:
2 Rounds:
20 Dead Bug
20 Bird Dog