Tuesday, July 19, 2016

071916 WOD

A. 9:00 EMOM

Minute 1: Row 150 meters

Minute 2: 12-15 band pull aparts with red or blue band

Minute 3: 30 Russian twists

B. Every 90 seconds for 8 sets

2 x jerk with 3-second pause in receiving position

C. 10:00 AMRAP

50-meter bear crawl

5 strict pull-ups

50-meter walking goblet lunges with one kettlebell (53/35)

5 strict handstand push-ups (men RX deficits off of 45# plates)

>>On-Ramp

8:00 AMRAP

20 mountain climbers

5 ring rows

20 bodyweight lunges in place

5 seated dumbell press