WOD

Workout of the Day and Specialty Class Programming

wednesday, september 20, 2016

10-5-5-3-3-1-1-1

deadlift

 

POWER HOUR

 

Smolov Week 4, Day 3

3x25 cal AD

rest 90 seconds

2xME DB Alt Press

 

BARBELL ENDURANCE

 

TnG Power Snatch

10-7-5-5-3-3

then,

EMOM for 15 minutes of:

2 TnG power snatch + 2 ohs

saturday, september 16, 2017

teams of 2, one person working at a time
50 calorie AD
50 deadlifts 225/155
50 box jumps 24/20
50 thrusters 95/65
50 box jumps
50 deadlifts
50 calorie AD

 

POWER HOUR

 

Smolov Make Up

-OR-

4x 20 steps back rack walking lunge

3xME hspu

4xME calorie row in 30 seconds

 

ENDURANCE

 

4 rounds of:

800m run 

rest 60

200m run

rest 90