WODs for Tuesday, 1/10/17

11
Jan

WODs for Tuesday, 1/10/17

Strength: Power Snatch 3×3 Plank Hold or Hollow Hold (alternate days)

Met-Con: 600 M Run 10 Dual KB Front Squats 10 Burpees 400M Run 15 Dual KB Front Squats 15 Burpees 200M Run 20 Dual KB Front Squats 20 Burpees

Stretch: Full Body Stretching Series #4

KB WOD: KB Challenge Week 1

Rowing and swings and burpees…..oh my!! Rx Version: 20 Minute AMRAP:
55/35
500 meter row
40 Russian Swings
30  Burpees
400 meter row
30 Russian Swings
20 Burpees
300 meter row
20 Russian Swings
10 Burpees
200 meter row 10 Russian Swings
5 Burpees
100 meter row
—- If time is remaining after completing the above, go up the ladder by 2’s as high as you can (2-4-6-8, etc.) of: Swing Releases Goblet Squats
Score =
For Part 1, the completion of each line is worth 5 points.  If you complete all of Part 1, you will receive 65 points.  For Part 2 (the ladder), each individual rep counts as 1 point.  Then add your scores for Part 1 & Part 2 for your total score.
 
Pack Version:
20 minute AMRAP:
35/25 **Note change in rep scheme**
300 meter row
25 Russian Swings
20  Burpees
250 meter row
20 Russian Swings
15 Burpees
200 meter row
15 Russian Swings
10 Burpees
150 meter row 10 Russian Swings
5 Burpees
100 meter row
—- If time is remaining after completing the above, go up the ladder by 2’s as high as you can (2-4-6-8, etc.) of: Swing Releases Goblet Squats
 
General Fitness Version: 20 minute AMRAP: Follow the above rep scheme listed for Pack but Burpees can be done on the rig (Push-up to a jumping jack). 25/15
 
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