WOD

Workout of the Day and Specialty Class Programming

wednesday, october 19, 2016

with a 12 minute clock, get as far as possible:

10 deadlifts 

10 bar over burpees

Men: 135-185-225-275-315-345-365-385-405

Women: 95-125-155-185-225-255-275-295-315

 

POWER HOUR

 

2/5

3/4

4/3

5/2

front/ back squats

tabata push up

4x10 back extension

 

BARBELL ENDURANCE

 

3 sets of:

2 power clean+jerk

3 sets of:

power clean+front squat+jerk

then,

EMOM for 20 minutes:

power clean+2 front squats+jerk