ROMWOD – Good for warm up, cool down, or recovery!

Week of 9/22/19

Workout 1

Warm up:

3 rounds

10 wallballs

10 burpees

200m run

Metcon:

4 rounds

16 power clean

20 push press

24 lunges

75-95lb

Workout 2

Warm up:

3 rounds

10 good mornings

14 box jump (explode from ground try to land on box standing tall)

18 kettlebell swings

Metcon:

12 min AMRAP

10 Deadlift 135-205

40 jump rope

20 sit ups

Workout 3

Warm up:

4 rounds

400m run

25 air squats

Metcon:

4 rounds

10 deadlift 95-115

10 front squats

10 push press

30 jump rope