Tuesday, 16 February WOD

Week 3, Day 12 – (Normal Schedule 0530 and 1730) Please arrive 10 minutes early so coaches can plan around attendance.

Warm up: For Quality: 2 rounds

  • 20 Russian Kettlebell Swings (pick load)
  • 15 Air Squats
  • 10 Lunges Each leg with same kettlebell
  • 5 Kettlebell bent over Rows with same kettlebell

Strength: “GYM nasty!!!”

  • AMRAP for quality: 12 Minutes
  • Ascending Reps: 1, 2, 3, 4, 5, ….
    • Strict Pull-up
    • Strict Dip (use box, bench, or parallets)
    • GHD-Sit-up

METCON: “Track and Field”

  • Part 1 – 3 minutes to complete:
    • 100m Sprint
    • 16 Alternating Dumbell Snatches 50/35
    • 100m Sprint
    • 50 Double Unders
    • Rest 3 minutes
  • Part II – 4 minutes to complete:
    • 100m Sprint
    • 16 Alternating Dumbell Snatches 50/35
    • 100m Sprint
    • 75 Double Unders
    • Rest 2 minutes
  • Part III – For time:
    • 100m Sprint
    • 16 Altnerating Dumbell Snatches 50/35
    • 100m Sprint
    • 100 Double Unders

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