Thursday Sept 22nd 2016

By: 0

WOD
September 22nd
Strength
Competitive
A1) Front Squat 20X1 10-10-10 @ 55%
A2) Lunges 3×10 (per leg)
Fitness
A1) Front Squat 20X1 8-8-8-8 @ 60%
A2) Lunges 4×10 (per leg)
Foundations
A1) Front Squat 20X1 5-5-5-5-5
A2) Lunges 5×10 (per leg)

Met Con
15 Minute AMRAP
400m Run
10 Box Jumps #24/20
10 Shoulder To Overhead #135/95
10 Front Squats #135/95


Tomorrow’s WOD

September 23rd
Strength
Competitive
Jerk Drive + Push Jerk 2-2-2-2 @65%
Fitness
Push Jerk 3-3-3-3-3 @70%
Foundations
Push Press 3-3-3-3-3

Met Con
6 Minute AMRAP
Competitive
6 Burpees
2 Muscle-Ups
Fitness
6 Burpees
6 Pull-ups
6 Ring Dips
Foundations
6 Burpees
6 Jumping Pull-ups
6 Push-ups
Rest 3 Minutes
3 Minute – ME Cals on AD