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WOD: Virtual & Gym options

By jessica / August 13, 2020

Gym

Strength: Your Next Lift. 3 x 5

Metcon:
10 – 1 reps of:
KB Snatch right
KB Snatch Left
Goblet Reverse Lunges each leg

Strength:

16:00 EMOM:
2 Turkish Get Ups each arm
3 KB Windmills each arm
10 Weighted Sit Ups
20 Toe Taps to DB/ Switch Steps each leg

Metcon:
10 – 1 reps of:
KB Snatch right
KB Snatch Left
Goblet Reverse Lunges each leg

Today’s Murph Prep WOD:

Run 800 Meters

15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Run 800 Meters

OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

BENCHMARK WORKOUTSSSSSSS

ANNIE:
50-40-30-20-10:
Double Unders Sub with Plate Hops
Sit Up

Rest 2:00 between Annie & Karen

Karen:
150 WallBalls for Time

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