20190708

WELCOME BACK FROM A LONG WEEKEND!  WHAT BETTER WAY TO COME BACK THAN WITH 3 MINI WODS?!!

 

WOD:

AMRAP 10:

Wallballs (20/14)

On the Minute – 5 Deadlifts (225/155)

5 Min Rest, then…

21-15-9:

Power Cleans (135/95)

Russian KB Swing (70/53)

3 Min Rest, then…

12-9-6:

Push Press (135/95)

Goblet Squat (70/53)

So, everyone will be on the same clock for the AMRAP, and the rest.  Once you start the 21-15-9, that’s when you are watching the clock for yourself.  Once you finish the 21-15-9, look at the clock.  Whatever time it says, add three minutes, and that is when you will begin the 12-9-6 portion.  WOD is two separate scores.  The AMRAP is score 1 (only count wall ball shots).  Score two is the time it takes you to finish both the 21-15-9 and the 12-9-6 (don’t include the rest times)

 

Scaling Options:

Med ball weight -> 14/10 -> as needed

Deadlift -> 185/130 -> 155/110 -> 135/95 -> as needed

PCs & PP weight -> 115/80 -> 95/65 -> as needed

KB weight -> 50/35 ->35/25 -> as needed

 

Cool Down:

Iron Cross (slow & controlled) x 20

 

Couch Stretch – 2 min per side

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