WOD

Workout of the Day and Specialty Class Programming

wednesday, march 16, 2016

20 hang squat cleans 95/65

20 s2oh

100m shuttle run

15 hang squat cleans

15 s2oh

80m shuttle run

10 hang squat cleans 

10 s2oh

60m shuttle run

5 hang squat cleans 5 s2oh

40m shuttle run

 

POWER HOUR

 

7x15m front rack walking lunge

3x30 Alternating foot banded good morning

tabata push up

 

BARBELL ENDURANCE

 

5 sets of:

clean & jerk

3 sets of:

power clean+jerk

EMOM for 10 minutes:

power clean+squat clean TnG

rest 2 minutes

EMOM for 10 minutes:

clean+2 jerks