9.29.14 - Amoskeag

9.29.14

Main – WOD

Warm-up

Metcon (No Measure)

Row/Run/AD ~ 3 min

KB Snatch Technique / Warm Up. Build in sets of 5 on each arm. Don’t switch between reps. Complete 3-4 rounds.

Hip Opener then –
Barbell (on back) Lunges 101
– Lunge
– Walking Lunge
– Reverse Lunge

Weightlifting

Reverse Lunge (3 X 10 @ 21X1 Total reps, not each. Build.)

Barbell on Back Reverse Lunge

Metcon

Metcon (Time)

21-18-15-12-9-6-3
Wall Balls [20/14]
Med Ball Cleans [20/14]

Metcon (No Measure)

5-10 Min Recovery Row/AD

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