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Friday, July 19th Wod!!

Warm-up

Coach's Choice for the Warm Up

Pick a workout below and #get2work. There are 3 different types of Wods programmed today. Heavy, Functional and Partner Monostructrural .
Main goal today is to HAVE FUN!!!!

Metcon (Time)

For time
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees

Metcon (No Measure)

18 min EMOM
Minutes 1,4,7,10,13,16
10 Deadlift 185/135

Minutes 2,5,8,11,14,17
15 Push Ups

Minutes 3,6,9,12,15,18
30 Double Unders

Metcon (AMRAP - Reps)

2 Rounds of
4 Min to complete:
150m Sled Push
*Max Ski Erg Cals with remaining time.
4 Min to complete
150m Sled Push
*Max Calories Rower with remaining time.
4 Min to complete
150m Sled Push
*Max Air Assault Calories
Perform this with a Partner. Split up the Sled Push and Reps however you like.

Whiteboard:

Friday, July 19, 2019

Male Clients