WOD
Tuesday Oct 16th, 2018
WARM UP & MOBILITY
8-12min Follow the Coach
SWOD
15min Time Cap)
A) Power Clean UB
1×5 @50% of CJ
1×5 @65% of CJ
1×4 @70% of CJ
1×3 @75% of CJ
2×2 @80% of CJ
B1) Dumbells Split Squat 3×10 (each leg) AHAP
B2) Band KB’s Russian Swing 3×20 AHAP
WOD
Metcon (Time)
4 Rounds: (Time Cap 20min)
25 Med.Ball Squats #20/14
20 Butterfly Sit Ups #20/14
15 Power Clean @60% of CJ
10 Burpees over the bar
5 KB’s Swing #70/44