7/20/19 WOD

19
Jul

7/20/19 WOD

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Independence Fitness – Functional Fitness

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Metcon (AMRAP – Reps)

In teams of 2

WOD 1

12 minute AMRAP 150 Meter Row+5 Burpees Over Rower

The second team member can begin only when the first is complete 150meter row and their 5 burpees.

WOD 2

12 minute increasing ladder

1,2,3,4,5,6,7,8,9,10,11………………………….etc

Power Clean (135) Deadlift for females (135)

Toe 2 Bar

This is follow the leader format I do a power clean then my partner does a power clean. I do a toes to bar my partner does a Toes to bar and the reps increase by one each round. NOTE only one bar should be used per team.

WOD 3 (you go I go format)

12 Minute AMRAP

15 KBS (70/53)

15 Box Jumps (24/20)

200M Wall ball run

Results will be sum of reps from each AMRAP totaled up. The total from each WOD Will also be tracked in each WODIFY

Power Clean

Toes-To-Bar

KB Swing