Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

MOD 1911

ENGINE BUILDING

Warm-up

20 min.
Movement Installing, Mobility.
Get sweaty.
Prepare for Short Sprints.

WOD

Odd Objects in 3 spicy Amraps. Quite a high volume of lunges. Pick a load that let‘s you sprint through this high intense engine builder. In other words your objects shouldn‘t rest on the ground at all.
(Coaches:Divide crowd into 3 groups, each starting at a different station.)

1: Metcon (AMRAP - Rounds and Reps)

AMRAP 6 min.
8 Double DB Power Clean 22,5/15kg
8 Double DB Front Rack Lunges alt.

3min. Rest.

If you can‘t move 2 DB, perform this Wod with only 1 DB. Alternating arms after each Round.

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 6 min.:
10 KB Swings 24/16kg
10 alt. Front racked Step ups 50cm

Rest 3 min.

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 6 min.:
12 Cal. Row
12 OH Lunge steps alternating 20/15kg Plate

COOL DOWN

Take care of hamstrings.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, 19, June 2019