WODs
 | Mon, Jul 10 2017 |  |
| Push Press 5-5-3-3-1-1 | 20170710 MetCon | Open Gym / Power Hour 20170710 | Other Results |
20170710 MetCon
(Time)
4 Rounds:
21 Wallballs (20/14) *Females to a 9′ Target
200M RUN
15 Box Jumps (24″/20″)
12 Alternating Dumbbell Snatches (50/35)
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Open Gym / Power Hour 20170710
(Time)
3 Rounds
Minute 1 - 5 Front Squats, 5 Push press, 5 Burpees
Minute 2 - 5 Front Squats, 5 Push press, 5 Burpees
Minute 3 - 5 Front Squats, 5 Push press, 5 Burpees
Minute 4 - Rest
Rx+: 115/80
Rx: 95/65
Rx2: 75/55
Rx3: 55/35
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12 minute EMOM
Odd: Lying Leg Lifts over Parallettes
Even: Weighted Plank (45/25)
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20 minute Bike/Row
10 minutes Bike at recovery pace
Followed by
10 minute Row at recovery pace
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