WOD

WOD
Weightlifting
Front Squat
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%
Metcon
Metcon (Time)
For Time:
100 Double Unders, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike

WOD

WOD  June 30, 2020

WOD
Weightlifting
Front Squat
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%
Metcon
Metcon (Time)
For Time:
100 Double Unders, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike