Wednesday


One Way Fitness – FitX Training

Metcon

Metcon (No Measure)

Super set: 5 sets

Back Rack Lunge 5×10 (each leg)

Back Squat 5×10

Then…

Super Set: 5 sets

Single Leg RDL w/ KB 5×10 (each leg)

Sumo Stance Goblet Squat 5×10
*Do Back Rack Lunge 10 on each side and immediately follow it with 10 back squats without resting the bar back. Rest when super set is done. Repeat for total of 5 sets.

*Do Single Leg RDL 10 on each side and immediately follow it with 10 Sumo Stance GS without resting. Rest when super set is done. Repeat for total of 5 sets.

Find a weight that you can slightly struggle to 10 reps. Weight should not be easy enough where you can do 20 reps.

Metcon (AMRAP – Reps)

Amrap 10:

2 Mins of Dubs/Singles

2 Mins of Kbs 53/35

2 Mins of Burpees

2 Mins of Kbs

2 Mins of Dubs/Singles

Rtg 70/53
Perform as many reps as possible of each. Follow in order. Track reps for each exercise and post score.

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