WOD

Workout of the Day and Specialty Class Programming

Saturday, August 24, 2019

AMRAP in 10:

15 Wall ball 20/14lbs

5 Power Snatch 135/95lbs

1 Rope Climb

POWER HOUR

Front Squat 5x5

E2MOM for 10: 6 Strict Ring Dips (Increase by 1 rep from last week or an amount you can do UNBROKEN consistently for all 5 sets)

5 Rounds: 100m Sprint, 1:00 Rest

ENDURANCE

5k Run

Friday, August 23, 2019

With a 4:00 Clock:

6 Strict HSPU

8 Deadlift 225/155lbs

ME Calorie Row

*Repeat 5x, Score is your calories

POWER HOUR

Back Squat 5x5

E2MOM for 10: 4-6 Strict Pull Ups (Increase by 1 rep from last week or an amount you can do UNBROKEN consistently for all 5 sets)

5 Rounds: 15/12 Cal Row, 1:00 Rest

CORE ENDURANCE

For Time:

40 Cal Row

30 T2B

20 Cal AD

10 DB OH Squats (Each arm)

20 Cal AD

30 T2B

40 Cal Row

Wednesday, August 21, 2019

EMOM 16:

1 Clean & Jerk

POWER HOUR

Deadlift 5x5

E2MOM for 10: Strict HSPU (Increase by 1 rep from last week or an amount you can do UNBROKEN consistently for all 5 sets)

5 Rounds: 15/12 Cal Air Dyne, 1:00 Rest

BARBELL ENDURANCE

6 Sets: 2 Power Clean + S2OH

5 Sets: Clean + Front Squat

EMOM 15: Power Clean + Hang Clean

CORE ENDURANCE

Core Work +

6 Rounds:

200m Run

14 DB Snatches

14 Burpees

14 Wall Balls