12.1.14 - Amoskeag

12.1.14

Main – WOD

Warm-up

Metcon (No Measure)

3 Rounds

5 Box Jumps Step Down

10 Scap Pull Ups

10 Ab Mat Sit Ups

2 X Side Plank 30 seconds. Alternate sides for 2 total minutes.

Squat Mobility

Weightlifting

Back Squat (3×5 @ 20X0 5 lb more than last)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 2:30 All Out Effort

5 Push Press [115/75]

10 Deadlifts [115/75]

15 Box Jumps [24/20]

rest 10 Min…

Metcon (AMRAP – Rounds and Reps)

AMRAP 2:30 All Out Effort

5 Push Press [115/75]

10 Deadlifts [115/75]

15 Box Jumps [24/20]

Metcon (Weight)

BONUS

3 x 12 Weighted Back Extensions

Scroll to Top