27.8.18

WOD
Lace Up (AMRAP – Rounds and Reps)
AMRAP 13:
60 Alternating Dumbbell Snatches 22.5/15
50 Wallballs 10/6
40/30 Calorie Row
30 Burpee Box Jumps 60/50

FIT
Metcon
AMRAP 13:
30 Alternating Dumbbell Snatches
25 G2OH
30/20 Calorie Row
10 Strict Burpee Box Step Ups with Dumbbells

Warm-up
45/15

Easy Row
Active Spidermans

Moderate Row
Active Samson

Faster Row
Push-up to Down Dog

Með létt handlóð:
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges
x2

Dumbbell Ankle Stretch – :30 Seconds Each Side
Dumbbell Squat Hold – 1 Minute
Child’s Pose on Medicine Ball – 1 Minute

3 Push-ups
3 Frog Hops
3 Burpees
x2

3 Step-ups (Each Leg)
2 Box Jumps (Shorter Height)
1 Burpee Box Jump (Short Height)
x2

2 Burpee Box Jumps (Workout Height)

5 Pausing Medicine Ball Air Squats
5 Medicine Ball Push Press
5 Wallballs
x2

Each Arm With Lighter Weight:
3 Deadlifts
3 High Pulls
3 Strict Press
6 Alternating Dumbbell Snatches
x2-4

*Build to Workout Weight Dumbbell

1 Round

6 Alternating Dumbbell Snatches
5 Wallballs
4 Calorie Row
3 Burpee Box Jumps

CategoryWOD