Warm Up
2 rounds of 10 reps:
Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip
Met Con
20 Min AMRAP:
P1 – 400M Run
P2 – AMRAP Of
15 Air Squat
10 Hammer Srike
5 Burpee
Score Rounds and Reps of AMRAP
Jeremey – 19+12 Rx (Partnered with Chris)
Warm Up
200M Run (F)
200M Run (B)
5 Burpee
6 Strict Pull Up
7 Box Jump Over
8 KB Swing (heavy)
Technique
– Hammer strike
Met Con
16 Min AMRAP Of:
20 Burpee
100M Farmer Carry (55/35#)
200M Run Backward
40 Hammer Strike (20R/20L)
Jeremey – 2 + 54 (8 strikes shy of 3 rounds)
Charlotte – 2 + 42 (Row)
Also, got my first strict muscle-up after the workout!
Warm-up
400m Run
15 Band Goodmornings
15 Band Sidesteps
15 Passthroughs
15 KB Swings
100m Sprint
WOD A
2 Minutes M.E. Tire Flips
Jeremey-24
WOD B
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Box Jumps (on tire)
10 Hammer Strikes
100m Run
Jeremey-10+0
Really had to push that last round to get 10 in.
Accessory
EMOM for 10m
2 Split Snatches @ 95#
Felt much better in the split snatch than the squat snatch.
