Friday, September 8, 2017

Two workouts again. Choose one, or both!

Warm up: 3 rounds of 100 m row, 3 inchworms, 4 Spider-Man lunges, 5 jump squats, 6 kbs, 7 pvc pass-throughs.
Crossover symmetry. Extra hip and shoulder stretches with bands if needed.

Strength WOD: 20 min EMOM
                 1 squat, 1 bench press, 1 power clean
                 You will use 3 separate bars. Choose
                  weights that you can maintain
                  throughout the 20 minutes. Weights
                  remain the same the whole time.
                  Emom is scored by total pounds
                  moved.
                  Total weight of all three barbells x 20.

Conditioning WOD: For time
                           2 rounds of
                           10 box jumps 24/20
                           15 wall balls
                           30 double unders
                       **50/35 cal bike**
                           2 rounds of
                           10 box jumps 24/20
                           15 wall balls
                           30 double unders
                       **50/35 cal bike**
                           2 rounds of
                           10 box jumps 24/20
                           15 wall balls
                           30 double unders

The bike is only performed between each set of rounds