WOD

Workout of the Day and Specialty Class Programming

friday, june 22, 2018

2 rounds of:

400m run

15 squat cleans 135/95

25 t2b

 

CORE ENDURANCE

 

AMRAP in 20 minutes of:

20 calorie row

20 db thrusters

20 banded GM

20 hollow rocks

 

POWER HOUR

 

7-5-5-3-3-3

back squat

5x3 ring dip

3x20 calorie row

rest 60 seconds

wednesday, june 20, 2018

4 rounds of:

10 hang power snatch 95/65

20 wall balls 20/14

30 double unders

 

POWER HOUR

 

6x10 DB oh walking lunges each arm (Regional style)

3x30 hollow rocks

3x20 push up

 

BARBELL ENDURANCE

 

3 sets of:

squat snatch + 2 ohs

3 sets of:

2 TnG squat snatch + hang squat snatch

then,

EMOM for 20 minutes of:

squat snatch + hang squat snatch