WOD

Workout of the Day and Specialty Class Programming

wenesday, january 18, 2017

"death by 10 meters"

run 10 meters the first minute

run 20 meters the second minute

run 30 meters the third minute

...etc until you cannot complete the required distance

in that minute

 

POWER HOUR

 

10-7-5-10-7-3-4

wave loading front squats

4xME pull up ( 10 minimum )

5x10 per leg KB deadlift

 

BARBELL ENDURANCE

 

5 sets of:

power clean+hang squat clean+front squat+jerk

3 sets of:

hang squat clean+front squat+jerk

then,

1 power clean+hang squat clean+ 4 front squats+5 jerks

1 power clean+2 hang squat cleans+3 front squats+4 jerks

1 power clean+3 hang squat clean+2 front squats+3 jerks

1 power clean+5 hang squat cleans+1 front squat+2 jerks

1 power clean+hang squat clean+jerk