 StrengthPull-ups Work up to a 4RM Weighted Pull-up in 10mins, Then Drop Set of 4x @ 90% of 4RM Met-ConMet-Con
7min AMRAP: 100x American Swings (24/16kg) 50x Wall Balls (20/14#) -Break Reps Up However. Max Calorie Row in Remaining Time (Finish the Swings and Wall Balls as quickly as possible, Then score will be calories rowed in remaining time.)
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 "It's about self improvement, it's about being better than you were the day before." StrengthFront Squat Work up to 70% for a Double WOD15min Time Cap Front Squat 1-1-1-1-1 (Score total load completed at the end of 15mins Can work up to max or even load across all sets.) Core50x Hollow Rocks
 Great Job By Everyone During 17.1 StrengthEvery :90 for 5 sets: 1x High Hang Squat Snatch + 2x OH Squat @75-80% 1RM Snatch Met-Con10min AMRAP:
2x Rope Climbs 10x Push Press (135/95#) -from floor 50x Double-Unders |
AuthorCoach Erin |
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