Monday, June 20, 2016

“Find your un-comfort zone.”

o62016 WOD

A. 6:00 AMRAP with teams of two:

Partner one: Front plank

Partner two: Run 100 meters with med ball + 5 med ball cleans

Switching after cleans

B. Front squat

6 x 2 with tempo 32×1

*3 seconds down, 2-second pause at bottom, explode up, 1 second at top

Work up to a medium-heavy weight; rest 2:00 between each set

C. 12:00 AMRAP

16 wall balls to 10′ (20/14)

100 meter run

16 alternating dumbell snatches (50/30)

100 meter run

>>On-ramp

12:00 AMRAP

16 dumbell thrusters or air squats

Run 100 meters

16 dumbell snatches

Run 100 meters

Metcon programmed by coach Korey