LeanX {11/10/14}

 In Daily WODs


Louisville, Main – LeanX

View Public Whiteboard

Warm-up

(No Measure)

Coach led down/backs

ROM drills for WOD

Weightlifting

Metcon (No Measure)

12min to complete:

5 Rounds of:

10 Strict Dumbell Press (Standing, AHAP)

8 One arm KB Rows (per arm, Use bench, AHAP)

Metcon

Metcon (AMRAP – Reps)

The WOD – “Armistice”

9 minute AMRAP

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

9 minute AMRAP

100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round
*Score is total reps between both AMRAPs. Count 100m run as 1 rep each

Cash-Out

2min couch/table each side

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