Saturday WOD & Weightlifting (3/16/19)

15
Mar

Saturday WOD & Weightlifting (3/16/19)

GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Welded Rx & Lean:
Partner WOD
38 Minute AMRAP
100/80 calorie bike
2 Rounds
30 deadlifts (115#/75#)
20 front squats (115#/75#)
100/80 calorie row
2 Rounds
30 lateral burpees
20 hang power cleans (115#/75#)
100/80 calorie ski
2 Rounds
80 walking lunges
80 V-Ups
*Individual: Cut reps in half.

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
1 squat clean + 1 hang squat clean + 1 push press (every 2:00)
7 Sets

clean deadlift (every 2:00)
5×5 @100% of best clean

12 Minutes to Complete:
4×20 GHD back raises
4×10 dual kettlebell high pulls