Saturday WOD & Weightlifting (three/16/19)

GROUP CLASS WORKOUT

Heat Up:
Coaches Alternative

MetCon:
Welded Rx & Lean:
Companion WOD
38 Minute AMRAP
100/80 calorie bike
2 Rounds
30 deadlifts (115#/75#)
20 entrance squats (115#/75#)
100/80 calorie row
2 Rounds
30 lateral burpees
20 dangle energy cleans (115#/75#)
100/80 calorie ski
2 Rounds
80 strolling lunges
80 V-Ups
*Particular person: Minimize reps in half.

WEIGHTLIFTING (Midtown 10:30AM)

Heat Up:
Coaches Alternative

Weightlifting:
1 squat clear + 1 dangle squat clear + 1 push press (each 2:00)
7 Units

clear deadlift (each 2:00)
5×5 @100% of greatest clear

12 Minutes to Full:
four×20 GHD again raises
four×10 twin kettlebell excessive pulls

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