LeanX {11/10/14}
Louisville, Main – LeanX
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