WOD

Workout of the Day and Specialty Class Programming

saturday, june 13, 2015

partner workout

as a team of two, both people may be working at a time

AMRAP in 8 minutes of:

squat clean 165/110

rope climb

* must have equal number of reps

rest 1 minutes

AMRAP in 8 minutes of:

hspu

back squat 165/110

* must have squat number of reps

 

POWER HOUR

 

5-3-5-3-5 @ 80-88-85-92-88%

front squat

2x8 hip-back extension

3-3-3-3 TnG push jerk

 

ENDURANCE

 

maintain a sub 1:55/2:15 pace

row one easy minute

maintain a sub 1:50/2:10 pace

row one easy minute

maintain a sub 1:45/ 2:05 pace

row one easy minute

maintain a sub 1:40/ 2:00 pace

row one easy minute

maintain a sub 1:35/1:55 pace

row one easy minute