WOD

Monday, February 12th

02/12/2018

 

Warmup:

1) 5:00 Double Under Practice

2) Iron Scap

  • 10 Pull Aparts
  • 10 Y-Outs (L/R)
  • 10 Alternating X-Outs (L/R)
  • 10 Archers
  • 10 Lateral Raise (L/R)
  • 10 Front Raise (L/R)

3) 2x through:

  • 10 Squats 
  • 10 Pushups
  • 10 Situps

Strength:

With a 10:00 running climb the ladder AHAP:

  • 1 Strict Press (60-70% of 1RM)
  • 1 Strict Pullup
  • 2 Strict Press
  • 2 Strict Pullups
  • 3 Strict Press
  • 3 Strict Pullups
  • etc...

*This is not a metcon! Please perform this at an easy pace!

WOD:

EMOM for 5 minutes:

  • 5 Situps
  • 10 Pushups
  • 15 Air Squats

AMRAP in 5 minutes:

  • DB Snatch (70/50)

EMOM for 5 minutes:

  • 5 Situps
  • 10 Pushups
  • 15 Air Squats

*If you have a weighted vest please wear it!

**Score is total number of DB Snatches completed!