Thursday, 10 June WOD

Warm-up: 10 minutes

  • 3 Rounds:
    • 15 Calorie Machine row bike or ski
    • 10 Tempo Push Ups
    • 10 Side Raises (light plates or dumbbells)
    • 10 Front Raises (light plates or dumbbells)

Strength/Skill: Upper Body

  • Strict Press 3×5 at 75% 1RM Rest 2 mins between sets.
  • Bench Press 3×5 at 75% 1RM Rest 2 mins between sets.

METCON: Sprint Rounds for time

  • 10 rounds for time of:
  • 12/10 Row Calories
  • 9 Double Dumbbell Hang Power Cleans, 50/35 lbs
  • 6 Double Dumbbell Push Press, 50/35 lbs
  • Rest 1 min

Rest 1 min between rounds OR complete in teams of 2; you go-I go fashion; 10 rounds each. Scaling Options: Scale the DB weight to keep these unbroken and fast!

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