2.24.15 - Amoskeag

2.24.15

Main – WOD

Another A/B day. Same story as yesterday. If you are newer – follow the B group. Experienced folk should do the A.

Also note that today the weightlifting portions of the program are listed as metcons because they are EMOM’s

Warm-up

Metcon (No Measure)

2 Rounds

25 Double Unders

:20 Handstand Hold

8 Burpees

4 V Ups

Front Rack / OH Mobility

Weightlifting

A: Metcon (Weight)

EMOM 10 Min

1 Shoulder Press

Go heavy.. like really close to your max heavy. No misses.

Score = Total Weight

B: Metcon (Weight)

EMOM 10 Min

3 Shoulder Presses

Be conservative. Make sure you can use the same weight for every set/rep.

Score = Total Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min @ 80%

5 Push Presses [95/65]

10 Deadlifts [95/65]

15 Box Jump Step Downs

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