WOD

Workout of the Day and Specialty Class Programming

saturday, january 20, 2018

power clean and double under ladder

90 seconds to complete 25 double unders and 1 power clean

increase weight every time until you cannot complete the power clean

 

POWER HOUR

 

5-5-5 

back squat 60+5

5-5-5

front squat 

55+5

4x15 ghd sit up

5x box jump over course

 

ENDURANCE

 

4 rounds of:

800m run

rest 2 minutes

friday, january 19, 2018

AMRAP in 10 minutes of:

5 c2b pull ups

10  single arm oh walking lunges left 50/35

5 db snatch left

10 single arm oh walking lunges right

5 db snatch right

 

POWER HOUR

 

5-5-5

back squat 60%+5

5-5-5

front squat 55%+5

5-5-5

deadlift

then,

complete 75 calories AD 

10 seconds on / 30 seconds off ( no roll over )