WOD

Workout of the Day and Specialty Class Programming

saturday, october 20, 2018

AMRAP in 15 minutes of:

15 thrusters 75/55

10 t2b

200m run

POWER HOUR

Squat Make Up

-OR-

3-3-5-10-10

deadlift

ME s2oh 95/65-115/85-135/95

5 rounds of:

ME calories AD legs only in 15 seconds

rest 60 seconds

ENDURANCE

3 rounds of:

800m run

rest 3 minutes

400m run

rest 2 minutes

200m run

rest 1 minute

friday, october 19, 2018

3 rounds of:

20 burpees

25 pull ups

30 db snatch alt. 50/35

CORE ENDURANCE

AMRAP in 25 minutes of:

800m row

40 cal AD

POWER HOUR

Rip Day 22

3x25 hollow rocks+60 second plank

4xME ring dip

wednesday, october 17, 2018

for time:

100 double unders

75 wall balls 20/14

50 pull ups

25 box jump overs 24/20

POWER HOUR

Rip Day 21

5x10 barbell GM

5 sets of strict pull up ( eccentrics )

BARBELL ENDURANCE

5 sets of:

squat snatch+hang squat snatch+ohs

then,

EMOM for 20 minutes of:

squat snatch+2 ohs