Tuesday, Oct. 20, 2015
“The only bad workout is the one that didn’t happen.”Upcountry showed up strong on Monday. Way to work, everyone!
102015 WOD
A. EMOM 9:00
Min 1- 25 consecutive double-unders / 50 consecutive singles
Min 2- 30 Russian twists
Min 3- 0:20 hollow hold + 0:20 arch hold
B. Every 2:00 for 8:00 (5 sets)
Three-position snatch (high hang, mid thigh, floor)
Start light and only add weight with good reps.
C. Every 3:00 for 18:00
Run 300 meters
10 box jump-overs (24/20)
5/3 bar muscle-ups (sub 7/5 chest-to-bar pull-ups)
If you have less than 20 seconds rest, scale run to 200 meters.
>> On-Ramp
Every 3:00 for 15:00
Row 200 meters or run 100 meters
10 step-ups
10 ring rows