WOD
Thursday 06.18.2020
Thursday | 06.18.2020
Warm Up:
30ft single arm dumbbell carry overhead
L/R :20/:20 frog plank
L/R 🐸 :30/:30
couch stretch L/R
X2-3 sets
Aerobic metcon: 50min time Cap
Level 1:
50ft double Kettlebell overhead carry
5 candle sticks
20 step ups single dumbbell 24/20 50/35
20 dumbbell clean and jerks (sets of 4) 50/35
200m fun run
10 Sets; rest 1min
*score total working time
Level 2:
50ft double Kettlebell overhead carry
5 candle sticks
20 step ups single dumbbell 24/20 35/20
20 dumbbell clean and jerks (sets of 4) 35/20
200m fun run
10 Sets; rest 1min
*score total working time
Level 3:
50ft double Kettlebell overhead carry
10 hollow rocks
20 step ups single dumbbell 20/16 35/20
20 dumbbell clean and jerks (sets of 4) 35/20
200m fun run
10 Sets; rest 1min
*score total working time
WOD 2:
10min EMOM
:20 plank; max effort sit ups the for the rest of the minute