9.10.14 - Amoskeag

9.10.14

Main – WOD

80% day. Stay aerobic/sustainable.

Warm-up

Metcon (No Measure)

Run 400M

2 Rds
5 x Air Squats
5 x Front Squats
5 x Overhead Squats

OHS mobility
OHS Technique Review

Weightlifting

Overhead Squat (5X5 @ 31X1)

Metcon

1: Metcon (AMRAP – Rounds and Reps)

@ 80% / Sustainable!!!
AMRAP 5 Minutes
35 Double Unders
8 Pull Ups
15 Box Jumps
9 Push Ups
Rest 3 Minutes

2: Metcon (AMRAP – Rounds and Reps)

@ 80% / Sustainable!!!
AMRAP 5 Minutes
35 Double Unders
8 Pull Ups
15 Box Jumps
9 Push Ups
Rest 3 Minutes

3: Metcon (AMRAP – Rounds and Reps)

@ 80% / Sustainable!!!
AMRAP 5 Minutes
35 Double Unders
8 Pull Ups
15 Box Jumps
9 Push Ups
Rest 3 Minutes

4: Metcon (AMRAP – Rounds and Reps)

@ 80% / Sustainable!!!
AMRAP 5 Minutes
35 Double Unders
8 Pull Ups
15 Box Jumps
9 Push Ups

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