WOD

Workout of the Day and Specialty Class Programming

wednesday, september 27, 2017

as far as possible in 12 minutes:

3 calorie row

3 burpees

3 kb swings 24/16

6 calorie row

6 burpees

6 kb swings

9 calorie row

9 burpees

9 kb swings

... continue following this pattern until time runs out

 

POWER HOUR

 

Smolov Week 5, Day 1

4x4 walkinglunge @75%

3xME push up

 

BARBELL ENDURANCE

 

3 sets of:

power clean+hang power clean+front squat+jerk

3 sets of:

hang power clean+front squat+jerk

then,

EMOM for 16 minutes of:

2 hang power cleans+front squat