Wednesday WOD

Happy New Year! Let's make 2017 amazing!
Please see the events page on www.crossfitmahwah.com, for details and sign up information!
The Intramural Open is coming! Team Captains have been chosen and names have been picked! Check out the whiteboard in the big room!
 
Warm-up

Weightlifting
Back Squat (3x10 @ 55%1RM)
Perform 2 Warm Up Sets of 8 reps w/ lighter weight before starting your primary Set of 10 reps at 55%
 
"WOD" Workout Of The Day
(20 Minutes)
Intent of each AMRAP is Speed. Pick a light enough pair of Dumbbells to keep moving fast.
Use Same Dumbbells for all movements in each AMRAP.
Record your Rounds and reps for each AMRAP
 
1: Metcon (AMRAP - Rounds and Reps)
3 Min AMRAP
10 OH Dumbbell walking lunge (5 Each Leg)
6 Dumbbell Box Step Up
Rest 90 Sec

Hold Both Dumbbells overhead.
Hold Both Dumbbells for Box Step Up.
 
2: Metcon (AMRAP - Rounds and Reps)
3 Min AMRAP
10 DB Thruster
6 Plank Row (5 Each Arm)
Rest 90 Sec
 
3: Metcon (AMRAP - Rounds and Reps)
3 Min AMRAP
10 OH Dumbbell walking lunge (5 Each Leg)
6 Dumbbell Box Step Up
Rest 90 Sec
 
4: Metcon (AMRAP - Rounds and Reps)
3 Min AMRAP
10 DB Thruster
6 Plank Row (5 Each Arm)
 

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