Oh My WOD!

10
Jan

Oh My WOD!

GROUP CLASS WORKOUT

Warm Up:
kip instruction (2 minutes)
8 minute AMRAP:
12 calorie machine
6 kip swings
12 air squats
20 double unders
Finish with:
15 PVC pass throughs
15 PVC good mornings

Skills: 12 minutes
Double Unders & Pullups

MetCon:
Welded:
9 minute AMRAP
10 shoulder to overhead (95#/65#)
40 double unders
2 minute rest
3 minute AMRAP
max rep thrusters (95#/65#)
scaled: 40 singles

Welded Lean:
21-15-9
front squats (95#/65#)
box jumps (24″/20″)
calorie row

 

SPEEDFIT (Midtown 12PM)

Warm Up:
20 calorie bike
2 Rounds:
12 Russian kettle bell swings
8 push ups
10 air squats

MetCon:
“Power Elizabeth”
21-15-9
power cleans (135#/95#)
ring dips
scaled: bar dips/hand release push ups