Wednesday, October 3rd 2018

A) 12min EMOM (4 rounds)
Min1: 15 KBS
Min 2: 15 Goblet Squats
min 3: 50/50m 1-Arm Farmers Carry

B) EMOM for 8 min
3 Pos Power Clean

C) 12min AMRAP
200m Run
20 WBS
5 Power Cleans (225/145)

KODAFIT:

Establish a heavy but manageable working weight for Man Makers
28 Minute AMRAP
Increase each round by 5 calories & 1 round of movements- Score is # of rounds Completed
AB 15 Calories .
1 ROUND:
5 Man-makers
10 Toe To Bar/Knee to Chest
10 Burpees
10 Pull ups
AB 20 Calories
2 ROUNDS:
5 Man-makers
10 Toe To Bar/Knee to Chest
10 Burpees
10 Pull Ups
AB 25 Calories
3 ROUNDS:
5 Man-makers
10 Toe To Bar/Knee to Chest
10 Burpees
10 Pull Ups
Etc.