Monday WOD – 110617

Justine

WCCF OUTSIDE THE BOX
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WORKOUT OF THE DAY

Wellness
1. Half Kneeling Filly Press: 3×8 @20X1 + Suitcase + OH Carry 50′ on last rep.

2. Push Press: 5×5 – Add 2.5-5# to each of last week’s sets.

3. 5 rounds:
0:45 Row hard
1 Wall walk
rest 2:00
Score equals total calories on the rower.

Fitness
1. Half Kneeling Filly Press: 3×8 @20X1 + Suitcase + OH Carry 50′ on last rep.

2. Push Press: 5×5 – Add 2.5-5# to each of last week’s sets.

3. 5 rounds:
0:45 Row hard
1 Wall walk / 30’ HSW
rest 2:00
Score equals total calories on the rower.

Performance
WL
Power Snatch: EMOMx7
3 Tng Reps, HTLW (1.25s…)

STRENGTH
1. Half Kneeling Filly Press: 3×8 @20X1 + Suitcase + OH Carry 50′ on last rep.

2. Push Press: 5×5 – Add 2.5-5# to each of last week’s sets.

METCON
5 rounds:
0:45 Row hard
1 Wall walk / 30’ HSW
rest 2:00
Score equals total calories on the rower.

ENGINE
9x500m Row – rest/walk 90s
Same pace as last week.