Call Us: (440) 238-3338

September 26 2016

25
Sep

September 26 2016

tommy-foos-golfingimg_8499

September 26 2016

Happy  Belated Birthday, Tommy! And Happy Birthday Emily!

Monday Multi-WOD!
Core Intensive Prep to be expected.

WOD(s)
WOD 1
In 5 mins do:
50 Wall Balls, CRX: 20/14, FRX: pick weight, 10/9 ft
then in the remaining time, AMRAP of:
12 Deadlifts, CRX: 185/125 lbs, FRX: 135/95 lbs
12 Bar Facing Burpees
REST 5 MINUTES
WOD 2
In 5 mins do:
35 Wall Balls, CRX: 20/14, FRX: pick weight, 10/9 ft
then in the remaining time, AMRAP of:
9 Deadlifts, CRX: 225/155 lbs, FRX: 155/105 lbs
9 Bar Facing Burpees
REST 5 MINUTES
WOD 3
In 5 mins do:
20 Wall Balls, CRX: 20/14, FRX: pick weight, 10/9 ft
then in the remaining time, AMRAP of:
6 Deadlifts, CRX: 275/185 lbs, FRX: 185/125 lbs
6 Bar Facing Burpees

Reps are decending during this WOD, but the weight for the DeadLifts is going up. The first AMRAP functions to take a lot of time off the clock with the set of Wall Ball reps buy-in, so you need to sprint through the AMRAP reps as quickly as possible to earn the rest period. By the time you reach the last AMRAP, you’ll  quickly get through the Wall Balls and need to gather all of your remaining strength to push through the heavier reps.