10.6.14 - Amoskeag

10.6.14

Main – WOD

1RM Day — This begins a 12 week cycle of getting stronger. Good luck and get after it.

Warm-up

Metcon (No Measure)

Row/Run/AD 3 Min

2 Rounds

10 Walking Lunges

10 Banded Good Mornings

2 Rounds

10 Reps Each Side Banded Trunk Twist

https://www.youtube.com/watch?v=Kno3j_-AFMA

Squat Warm Up

Weightlifting

Back Squat (1RM – Make small jumps at the top. True 1RM)

Metcon

Metcon (Time)

5 Power Cleans [175/125]

15 Kettlebell Swings

10 Burpees

Rest 6 Minutes

Metcon (Time)

5 Power Cleans [175/125]

15 Kettlebell Swings

10 Burpees

Rest 6 Minutes

Metcon (Time)

5 Power Cleans [175/125]

15 Kettlebell Swings

10 Burpees

Rest 6 Minutes

Metcon (Time)

5 Power Cleans [175/125]

15 Kettlebell Swings

10 Burpees

Rest 6 Minutes

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