3.31.15 - Amoskeag



Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!

Main – WOD


Metcon (No Measure)

3 Rounds

10 Single Leg KB Deadlifts

10 Banded Good Mornings


Good Morning Instruction


Good Mornings (3 sets of 5. Build, but go easy on yourself.)


Metcon (No Measure)

EMOM :20

M1: 6 Ring Pull Ups (false grip. scale false grip ring rows)

M2: 10 V Ups

M3: 12 Goblet Squats [53/35]

M4: 10 Push Ups (feet elevated 24/20 inches)

X 5

No score today. Just work on perfect form.
+ Work on staying tight and in the hollow position through the ring pull ups / rows

+ V Ups should have perfect form (for you). This means you may not complete the full range of motion. That’s OK. Coach will scale to tuck ups and leg raises as necessary

+ Focus on keeping your chest up and knees out in the goblet squats. These will make you super strong.

+ Goal is to keep your feet at shoulder level or slightly higher. 30″ isn’t necessarily better. So stick with 24/20 and make the push ups slow on the way down, fast as hell on the way up.

Good Luck!

Metcon (Calories)

Extra Credit:

Air Dyne

10 Seconds All Out

50 Seconds Rest

X 5

Maintain power output. Record your total calories.

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