Wednesday, September 6, 2017

Wednesday

Group warm up
Line drills

Metcon 1
Wonderful ladder of
Hollow rocks & pushups
Minute 1 - 2 hollow rocks & 2 pushups
Minute 2 - 4 & 4
Minute 3 - 6 & 6
*increasing by 2 each minute.
*see how far you can get
*10 min cap

Metcon 2
Wonderful ladder of Cleans
Minute 1 - 1 power clean 135/95
Minute 2 - 2 power cleans
Minute 3 - 3 power cleans
* increasing by 1 each minute
*see how far you can get
*12 min cap

Metcon 3
Wonderful ladder of kb swings and burpees
Minute 1 - 1 kb swing 1 burpee
Minute 2 - 2 & 2
Minute 3 - 3 & 3
*adding 1 to each movement each minute
*see how far you can get
*10 min cap

No comments: