Tuesday WOD – 101717

Ashley

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WORKOUT OF THE DAY

Wellness
1a. Cossack Squat: 2×8 per leg @21X0
1b. 1-arm Ring Row: 2×8 per arm @3030

2a. BS: 4×5@20X1
2b. sPull-up: 4×4@20X1

3. 2 rounds:
0:30 Row
0:30 Rest
0:30 Jumping Lunge
0:30 Rest
0:30 Row
0:30 Rest
0:30 Jumping Pullup
0:30 Rest
Rest 2:00 and repeat.

Fitness
1a. Cossack Squat: 2×8 per leg @21X0
1b. 1-arm Ring Row: 2×8 per arm @3030

2a. BS: 4×4@20X1
2b. sPull-up: 4×4@20X1

3. 2 rounds:
0:30 Row
0:30 Rest
0:30 Jumping Lunge
0:30 Rest
0:30 Row
0:30 Rest
0:30 Pullup
0:30 Rest
Rest 2:00 and repeat.

Performance
WL
PowPos Clean: 3 EMOMx6

STRENGTH
1a. Cossack Squat: 2×8 per leg @21X0
1b. 1-arm Ring Row: 2×8 per arm @3030

2a. BS: 4×3@20X1
2b. sPull-up: 4×3@20X1

METCON
2 rounds:
0:30 Row
0:30 Rest
0:30 Jumping Lunge
0:30 Rest
0:30 Row
0:30 Rest
0:30 C2B Pullup
0:30 Rest
Rest 2:00 and repeat.

ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Bicep Curls: 3×8 per arm @20X0 – rest 60s