10.28.14 - Amoskeag

10.28.14

Main – WOD

Warm-up

Metcon (No Measure)

2 Min Row/AD/Run

3 Rounds

6 X 1 Arm KB Swings

8 X 1 Arm KB Push Press

then..

:30 on/:30 off

Hollow Body Hold

Front Rack/Overhead Mobility

Weightlifting

Push Press (3×5 @ 5lb more than last week)

Metcon

Metcon (No Measure)

EMOM 20 Min

Min 1. 6 Muscle Ups

Min 2. Row/AD 20 Seconds All Out

Min 3. 8 Toes-to-bar

Min 4. 30 Double Unders

Min 5. 6 Muscle Ups

etc…

Metcon (AMRAP – Reps)

3 X 20 Back Extensions

Goal is to collect 60 total. If you score fewer in three sets, record that number.

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