9.26.14 - Amoskeag

9.26.14

Main – WOD

Warm-up

Metcon (No Measure)

Row/AD ~ 500M

2 Rounds
5 Deadlifts
5 Front Squats
5 Power Cleans
5 Push Presses

Clean + Jerk Technique & Mobility

Weightlifting

Clean and Jerk (Power Clean, Not Squat. 80%+ 4X3, 3@90%, 3@80%)

Metcon

A: Metcon (Distance)

Chose One of today’s two options. The row in this Metcon (A) or the Airdyne (B) below. Please choose wisely. What you use today you will have to repeat on over several sessions for the next 6-8 weeks (super fun!!)

1 Min Max Meters on the Rower
Rest 6 Min
x3

Record Total Meters

B: Metcon (Calories)

1 Min Max Calories on the Airdyne
Rest 6 Min
x3

Metcon (No Measure)

5-10 Minutes of HS Hold / Walk Practice

Scroll to Top