WOD

Workout of the Day and Specialty Class Programming

wednesday, october 18, 2017

3 rounds of:

20 burpees

20 t2b

20 calorie row

 

POWER HOUR

 

Smolov Week 7, Day 2

3x10 walking lunges

4x12 GHD sit up

2x15 jumping squats

5x5 ring dip

 

BARBELL ENDURANCE

 

3 sets of:

squat snatch+power snatch

2 sets of:

3 power snatch+2 ohs

then,

 

EMOM for 4 minutes of:

5 TnG power snatch

rest 1 minute

EMOM for 4 minutes of:

4 TnG power snatch

rest 1 minute

EMOM for 4 minutes of:

3 TnG power snatch

rest 1 minute

EMOM for 4 minutes of:

2 TnG power snatch