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09
11
2017

WOD 11.10.17

By admin 0

Workout of the Day 10 Nov 2017

Skill / Strength

 Alternating EMOM:

10- Back Squat @bar

10- Good Morning @bar

5- Back Squat @40% w/3sec tempo

10 Hip Bridge

3- Back Squat @60% w/3sec tempo

5- Kneeling Leg Curl w/3sec hold

3- Back Squat @65%

5- Lunge Step each leg

2- Back Squat @85%

Rest

2- Back Squat @90%

Rest

1- Back Squat @heavy as feel able

Rest

AMRAP @half last load

MetCon / Work

Level 3

3 Rounds for Time:

1min- Max Cal Row

1min- Max Alt Hang KB Snatch

1min- Rest

Level 2

3 Rounds for Time:

1min- Max Cal Row

1min- Max Alt Hang KB Snatch

1min- Rest

Level 1

3 Rounds for Time:

1min- Max Cal Row

1min- Max Alt Hang KB Snatch

1min- Rest

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author: admin

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