Monday 10/9/17 - 10 Minute Rounds

October 9, 2017

MAIN WOD

M-1: @ 0:00

4 Rounds For Time:

250m Row or 17/12cal Bike

5 Squat Snatch, 135#/95#

@ 10:00

3 Rounds For Time:

500m Row or 35/25cal Bike

10 Burpees Over Rower or bar

@ 20:00

2 Rounds For Time:

750m Row or 60/45cal Bike

15 Kettlebell Swings, 70/53#

 

Notes: Rowing is preferred

TIMECAP: 30:00

 

L2: Snatches at 70%, KBS at 53/35#

L1: KBS at 35/26#

 

Extra Credit:

Hang Snatch work to heavy set of 3

 

LEVEL 1 FITNESS

F-1: Overhead Squat

5-5-5-5-5-5-5

 

F-2: 3 Rounds:

:45 Sandbag Cleans

:15 Rest

:45 Alternating V ups

:15 Rest

:45 Wall Ball Shots

:15 Rest

 

Please reload

Featured Posts

Spotlight on Joe H: Once an Athlete, Always an Athlete