9.16.14 - Amoskeag

9.16.14

Main – WOD

Superset in the beginning. Do 1 set of presses then 1 set of rows. Repeat 3+X

Warm-up

Metcon (No Measure)

Run/Row 400/500M

3 Rounds
10 Burpees 6″
10 Wall Balls

:30 Arch Hold
:30 Rest
X3

Weightlifting

A1: Single Arm Dumbell Press (3 X 8 @ 30X0)

A2: Single Arm Dumbell Row (3 X 8 @ 30X1)

Metcon

Metcon (No Measure)

EMOM 20 Min

Odd 6 X Front Squat @ 155/115
Even 8-10 Ring Dips [strict + turnout]

Metcon (Weight)

10 TGU “unbroken”

record heaviest weight used with both arms… KB, Dumbell, Barbell…

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