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WOD for Monday 240219

Coach Michelle

BRANDON LAKE


4 or 8 sets:

3:00 AMRAP

500/400m Row

Max Burpee Pull Ups (Or Bar Muscle Ups)

-rest 1:00 between sets-


-OR-


1 or 2 Rounds through the following:


AMRAP 3 Minutes

500/400m Row

Max Bar Muscle Ups


-rest 1 Minute-


AMRAP 3 Minutes

28/22 Calorie Echo Bike

Max Burpee Box Jump Over (24/20)


-rest 1 Minute-


AMRAP 3 Minutes

500/400m Row

Max Pistols


-rest 1 Minute-


AMRAP 3 Minutes

28/22 Calorie Echo Bike

Max Handstand Push Ups


-rest 1 Minute-


*No additional rest between rounds.


STRENGTH

Front Squats

5 Front Squats @ 60% 1 RM Front Squat

5 Front Squats @ 60% 1 RM Front Squat

5 Front Squats @ 65% 1 RM Front Squat

5 Front Squats @ 65% 1 RM Front Squat

5 Front Squats @ 65+% 1 RM Front Squat

*:20 Hold in a 4in quarter squat after last repetition on each set.

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