4.6.15 - Amoskeag

4.6.15

Announcements

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

Main – WOD

Warm-up

Metcon (No Measure)

Row 2 Min

12 Pistols

12 Deadbugs

X3

Mobility

Weightlifting

A: Back Squat (6X2 +5lbs)

B: Rear Leg Elevated Split Squat (3X8 @ 31X1 +10lb. Goal 2/3 BW w/ dumbbells)

Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.

Metcon

A: Metcon (Time)

5RDS

30 Unbroken Double Unders

25 Unbroken Wall Balls [20/14]

30 Unbroken Double Unders

Rest 90 seconds

Record Total Time (including rest)

B: Metcon (Time)

5 Rounds

90 Single Unders

15 Unbroken Wall Balls

Metcon (Calories)

Extra Credit

7 Rounds

:10 All out

:50 Recover

Record Total Calories. If you drop off more than 10% in a round, terminate workout.

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