Wednesday 9/20/17 Half a Class

September 19, 2017

MAIN WOD

 

M-1: AMRAP 30:00

20 Handstand Push ups

20 One Legged Squats, Alternating

500m Row

 

L2: AMRAP 30:00

20 Modified Handstand Push ups

20 Assisted One Legged Squats

500m Row

 

L1: AMRAP 30:00

20 Push ups

20 Lunges

500m Row

 

Extra Credit: 3 Sets for Quality:

20 Double Kettlebell Front Rack Walking Lunges

10 Half Kneeling Kettlebell Press/side

10 Single Arm Kettlebell Rows/side

50' Death March

 

FITNESS/HIT

 

F-1: 3 sets for quality:

10 Half-Kneeling KB Press/Side

10 Single Arm KB Rows/Side

10 Barbell Good Mornings

 

F-2: AMRAP 20:00

15 Cal Bike

20 Push ups

25 Lunges

 

 

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