WODs for Tuesday, 1/17/17

18
Jan

WODs for Tuesday, 1/17/17

Strength: Deadlift Knees To Elbows or Toes To Bar

Met-Con: A) 10 min alternating EMOM: 1) 50m HEAVY farmers carry 2) 10/side single arm db strict press  (or 45 second AMRAP whichever comes first) Rest 2 min.

B) 21-15-9 calorie row/thruster

Stretch: Full Body Stretching Series #5

KB WOD:

“Get Down On It!”

15 Minute AMRAP:
Rx  & Pack Version: Rx: 35/25; Pack: 25/15

3 KB Snatch, Right arm to a Turkish Get Down
3 Floor Press, Right arm to a Turkish Get Up
5 Hand to Hand Swings (H2H)
then:
3 KB Snatch, Left arm to a Turkish Get Down
3 Floor Press, Left arm to a Turkish Get Up

5 Hand to Hand Swings (H2H)

then:  Row for Calories, 14 men /10 women

 
Go Up the ladder by 2 reps each round and continue climbing until time expires.
 
For example:

5 KB Snatch, Right arm to a Turkish Get Down
5 Floor Press, Right arm to a Turkish Get Up
7 H2H Swings
then:
5 KB Snatch, Left arm to a Turkish Get Down
5 Floor Press, Left arm to a Turkish Get Up
7 H2H Swings
then:  Row for Calories, 14/10

Score = total reps

General Fitness Version:  20/10 **note the change** The Turkish Get-up and Get-Down has been replaced with Turkish Get-Up Sit-ups.

3 KB Snatch, Right arm
3 Turkish Get-up Sit-ups, Right arm
3 Floor Press, Right arm
5 Hand to Hand Swings (H2H)
then:
3 KB Snatch, Left arm
3 Turkish Get-up Sit-ups, Left arm
3 Floor Press, Left arm
5 Hand to Hand Swings (H2H)
then:  Row for Calories, 14 men /10 women

Go Up the ladder by 2 reps each round and continue climbing until time expires.

For example:
5 KB Snatch, Right arm
5 Turkish Get-up Sit-ups, Right arm
5 Floor Press, Right arm
7 H2H Swings
then:
5 KB Snatch, Left arm
5 Floor Press, Left arm to a Turkish Get Up
5 Turkish Get-up Sit-ups, Left arm
5 Floor Press, Left arm
7 H2H Swings
then:  Row for Calories, 14/10
 
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