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Wednesday Metcon

12
Sep

Wednesday Metcon

Announcements

3rd ANNUAL ALZ Fundraiser in memory of Kiran
Saturday Sept 15th
Workouts at 9AM, 10 AM and 11 AM
NO 8:30 AM Class

Donate here: http://act.alz.org/site/TR?px=5813272&fr_id=11202&pg=personal

CrossFit Pally – MetCon

Weightlifting

Seated DB Shoulder Press (4×8 each arm)

1 arm DB press and hold a KB in opposite arm in front rack position

3x 30 second steering wheels. (Hold a 10lb, 15lb or 25 lb plate straight out in front of you, arms locked out and parallel to the ground) Rotate from Left to right at a fast pace.

Metcon

Partner Wod (25 Minute Time Cap) (groups can start at pushups, while others start at hammers or lunges….Don’t all start at sledge hammers!….groups can pick any of the 4 stations to start however you cannot move down to the next phase until all 4 exercises are complete.

Phase 1

120 Sledge Hammers (60 each partner)

60 Hr pushups (30 each partner)

30 kb Lunges each partner (15 each leg)

200 m sprint

Phase 2

80 Sledge Hammers (40 each partner)

40 Hr Pushups (20 each partner)

20 Kb Lunges each Partner (10 each Leg..go Heavy)

400 M Run

Phase 3

KB Swings and bench Jump-overs (For bench Jump overs no hands) (to modify put hands on bench) (each Partner)

21 Kb Swings and bench Jump overs

15 Kb Swings and bench jump overs

9 Kb Swings and bench Jump-overs

DONE!