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Friday June 15

Strength:

FRONT SQUAT
  • Build to Heavy Set of 3
  • Every 2min for 10min.

W.O.D

“Crow’s Nest”

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (115/80)

Calorie Row

 

FITNESS

AMRAP 5:

15-12-9

Kettlebell Swing (53/35)

Front Squat (95/65)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (53/35)

Front Squat (75/55)

Calorie Row

 

Scoring:

Completing the round of 15’s = 45 Total Repetitions

Completing the round of 12’s = 81 Total Repetitions

Completing the round of 9’s = 108 Total Repetitions

 

MIDLINE

3 Sets, Not for Time:

:30s L-Sit (accumulate through as many sets as needed)

20 Empty Barbell Good Mornings

Not for time, but for quality.

 

Melinda MettenFriday June 15

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