WOD

Workout of the Day and Specialty Class Programming

monday, august 20, 2018

AMRAP in 20 minutes of:

400m run

15 hang power cleans 135/95

500m row

 

CORE ENDURANCE

 

5 sets of:

hollow rock+v-up+leg crunch

then,

3 rounds of:

30 oh walking lunge

400m run

500m row

 

ENDURANCE

 

6 rounds of:

400m run

rest 2 minutes

saturday, august 18, 2018

2 rounds of:

10 bar muscle ups

20 thrusters 135/95

400m run

 

POWER HOUR

 

2-2-2-2-2

press

1-1-1-1-1 

push jerk

3x10 step up per leg

5x5 hip-back ext.

 

ENDURANCE

 

10 rounds of:

25/20 calorie AD

100m run

rest 30 seconds

friday, august 17, 2018

4 rounds of:

10 bar facing burpees

15 deadlifts 225/155

20 sit ups

 

CORE ENDURANCE

 

4 rounds of:

400m run

15 straight leg deadlift

15 strict pull ups

 

POWER HOUR

 

Rip Squat Cycle Day 3

5x20 banded GM

3xME HSPU