WOD

Workout of the Day and Specialty Class Programming

wednesday, october 25, 2017

"row, swing, run"

3 rounds of:

500m row

21 kb swings 32/24

400m run

 

POWER HOUR

 

Smolov Week 8, Day 2

5x6 step up

4x10 barbell bent over row

5x5 single arm DB press

 

BARBELL ENDURANCE

 

3 sets of:

power clean+front squat+2 jerks

then,

EMOM for 4 minutes of:

5 TnG power cleans

rest 1 minute

EMOM for 4 minutes of:

4 TnG power cleans

rest 1 minute

EMOM for 4 minutes of:

3 TnG power cleans

rest 1 minute

EMOM for 4 minutes of:

2 TnG power cleans

rest 1 minute