WOD

Workout of the Day and Specialty Class Programming

saturday, december 9, 2017

teams of 2, complete in any order. 

one person working at a time

200 calories AD

150 pull ups

100 front squats 135/95

50 hspu

 

POWER HOUR

 

Smolov Make up

-OR-

10-8-6-4-2- reps of:

deadlift and bench

3x ME distance row

rest as needed

 

ENDURANCE

 

ride the bike for 35 minutes:

EMOM 3 burpees

friday, december 8, 2017

1-1-1-1-1-1-1

push press

then

1000m row

* score is row time in seconds, minus weight lifted ( single best )

 

POWER HOUR

 

Smolov Week 12, Day 2

3x15 ghd sit up

3xME push up