10.15.14 - Amoskeag

10.15.14

Main – WOD

Warm-up

Metcon (No Measure)

3 Rounds

10 KB Swings

10 (total) Planks w/ opp arm + leg raised https://www.youtube.com/watch?v=33TSvZNVUmI << check out the awesome t shirt Power Snatch Warm Up / Mobility / Instruction

Weightlifting

Power Snatch (1, 1, 1, 1, 1 < 5 Singles @ 90% or better)

Metcon

Metcon (AMRAP – Reps)

EMOM 16

ODD – 3 Back Squats @ 50% of 1 ARM. Move the bar really fast on the way up

EVEN – 5-7 strict pull ups

If you can do more than 10 strict pull ups, consider doing these weighted.

Score = Total Pull Ups

RX+ = Weighted Pull Ups

Metcon (No Measure)

Row/AD for 10 Minutes at a relaxing pace…

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