WODs
 | Tue, Apr 25 2017 |  |
| Group Warmup 5 | Primer 1 | 20170425 EMOM | 20170425 MetCon |
Group Warmup 5
(Check In)
4 Rounds
200M Run
20 Walkng Lunges
10 Strict Pull-ups/ring rows(sc)
5 Warrior Squats (3rd world squat and reach (L/R together = 1 rep)
10 minute timecap
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Primer 1
(Time)
3 Sets, Not For Time:
8 Kneeling Barbell Strict Presses
50′ Single Arm Overhead Carry (each)
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20170425 EMOM
(Weight)
15 minute EMOM
Minute 1 – 20 Wallballs (20/14)
Minute 2 – 10 KB Swings (70/53)
Minute 3 – 5 Power Cleans (climb in weight, start at 65%)
5 full cycles of the above triplet, climbing steadily in weight on the power clean.
On the wallballs, we must complete the repetitions by the 45s mark. If we are still completing repetitions at that time, let’s move on to the following station.
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20170425 MetCon
(Reps)
3 rounds for total reps:
1 minute front squats 95/65
1 minute sit-ups
1 minute push press 95/65
1 minute rest
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