Wednesday, August 14th, 2019
Published August 13, 2019
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