Wednesday 10/26/16 - 14.4

October 26, 2016

 

 

MAIN WOD

 

M-1: EMOM 9, alternating:

  1. 1:00 Rowing

  2. 10 Wall ball shots 12’ or as high as possible

  3. 10 perfect push ups

M-2: 15:00 Muscle up skill work

 

M-3: AMRAP 14:
60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10'/14# to 9'
30 Cleans, 135#/95#
20 Muscle-Ups

 

 

L2: AMRAP 14:
60 Calorie Row
50 Hanging Leg raises
40 Wall Ball, 20/14
30 Cleans, 115/75#
20 Jumping MU

 

L1: AMRAP 14:
60 Calorie Row
50 Toes to Post
40 Wall Ball, 14/10
30 Cleans, 75/55#
20 Transitions

 

M-4: Post-WOD

Quad/Hamstring/Hip Mobility together

 

Level 1 Fitness

 

F-1: EMOM 10

20 single unders + 5 Double unders/attempts

 

F-2: 4 sets:

6 Pull ups/Banded Pull ups/Ring Rows

8 Perfect Push ups

 

F-3: 12min AMRAP

10 KB Goblet Squats

12 Situps w/KB held at chest

14 KB Swings

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