12.9.14 - Amoskeag

12.9.14

Main – WOD

Warm-up

Metcon (No Measure)

Jump Rope 2 Min

5 Planche Push Ups

10 Air Squats

15 Ab Mat Sit Ups

x 3

sub regular push ups for planche

Front rack mobility

Weightlifting

Shoulder Press (3×3 5lbs more than last week)

Metcon

Metcon (Time)

3 Rounds for Time

15 HSPU

15 KB Swings [70/53]

15 Box Jumps

Rest as needed..

Metcon (Time)

3 Rounds

20 Unbroken Wall Balls [20/14]

Rest as needed between rounds. Score is total time.

RX+ is 5 rounds.

If you drop the ball before 20, start over. Scale down in reps to 18, 15, 12, etc…

Scroll to Top