Tuesday’s WOD 12.01.20

Tuesday’s WOD 12.01.20

Metcon

1:00 Cardio of Choice

2 Rounds:
30 DB Jump Over
:30 Goblet Squat
10 Bootstrappers
5 ea. DB/KB Deadlift
5 ea. DB/KB High Pull
5 ea. Press
10 Goodmornings
10 Goblet Squat

directly into..

2 Rounds:
5 Scap Push-Ups
:30 ea. Calf Stretch

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

AMRAP 12:
6 Alt. DB/KB Snatch
9 Pull-Ups or DB/KB Rows
12 Box Jump Overs

*If you have no option for Box Jumps or Step-Ups, tuck jumps or lunges would be a good sub!
Metcon (AMRAP – Rounds and Reps)
Bodyweight:

AMRAP 20:
400m Run
20 Doubes Singles or Hop Overs
15 Box Jumps Overs

*Looking for a 2 minute run
Metcon (AMRAP – Rounds and Reps)
Barbell:

6 Power Snatch 65/95
9 Pull Ups
12 Box Jump Overs

Metcon
Accessory:

Accumulate 3 minutes of Overhead Plate or DB/KB Walk

Hold the plate or db/kb overhead with arms straight and biceps by the ears. Keep your belly tight and avoid overarching your back.

If you can’t walk, march in place. We want some kind of lower body movement here to encourage more core stabilization!