WOD | October 18, 2016

WOD:

  AMRAP 5:

    15 x Cal Row/Bike

    15 x Sit ups

    *Rest 5 minutes

  AMRAP 5:

    12 x Cal Row/ Bike

    12 x KBS (70/53)

    *Rest 5 minutes

  AMRAP 5:

    9 x Cal Row / Bike

    9 x Burpee

 

EXTRA WORK:

  Weightlifting:

    1. Snatch Technique

      Sn Push Press + Sn. Bal.

        4 x 2 + 2 (Light)

        Focus on speed and balance

    2. OHS (1/2/x/1)

      1 x 4 @ 65% of Sn

      1 x 4 @ 70%

      1 x 4 @ 75%

      1 x 4 @ 80%

  Gymnastic Endurance:

    AMRAP 2:

      Strict HSPU

      *Rest 2 minutes

    AMRAP 2:

      Kipping HSPU

BOX INFO: 

  Verge for VetsNovember 12th @ 9 am…(FW closed)