Wednesday, August 14th, 2019

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WOD:

Coach leads group through:

Partner Up
P1- 250m Row
P2- AMRAP Plate Floor Press
Switch
P1- 250m Row
P2- AMRAP Reaching Sit Ups w/ Plate

 

then:

 

A1. Single arm DB push jerk.

hold each rep for 2 sec. OH showing good support.

x5 reps /side x 5 sets

A2. Weighted pull ups 3-5 or single arm ring rows x 3-5/side x 5 sets

A3. Uneven carry

one KB OH and one KB in front rack

x 50'per x 5 sets

+

0:00-13:00 AMRAP - ascending ladder

3 CTB pull ups

3 DB push press

3 step down box jumps, 24/20"

6/6/6

9/9/9

12/12/12

rest 2:00

At the 15:00 minute mark complete the following:

250m row damper of 10/7

7 burpees over erg

x 4 rounds

 

Quick Hiit:

A. One minute all-out on Skierg or Shuttle Run then as many rounds as possible in 5 minutes of:

10 SA DB Snatch
10 Knees-to-Elbows
10 Burpees

rest 3 minutes then…

 

B. One minute all-out on Assault Bike then as may rounds as possible in 5 minutes of:

10 DB Thrusters
10 Row Pikes
10 Ring Rows

rest 3 minutes then…

 

C. One minute all-out on Row then as many rounds as possible in 5 minutes of:

10 DB Overhead Walking Lunges
10 V-ups
10 Burpees