Tuesday, March 19, 2019

1460073646264.png

(Metabolic Conditioning)
WOD Review:

Warm up all together: 1 indoor loop, 10 wall squats, 15 sec downward facing dog, 10 hanging shrugs, 5 RKBS, 5 fw lunge/leg, 3 inchworm pushup to a KB SDHP, 200m row

WOD 1

From 0-9 min AMRAP
10 WB (25/20) (10/9) (50+ 20/14 & 9/8)
15 Hanging knee raises
200m Run

9-10 min: Rest & transition

WOD 2

From 10-19 min AMRAP
10 RKBS (53/35) (50+ 35/26)
10 KB goblet squats
200m Row

19-20 min: Rest and transition

WOD 3

From 20-30 min AMRAP
8 Inchworm w/pushups into a KB SDHP (53/35)
300m Run

*3 final scores: 1 per WOD.

Post WOD: Mobility work