WOD

Workout of the Day and Specialty Class Programming

wednesday, april 25, 2018

3 rounds of:

15 c2b pull ups

15 front squats 115/85

15 s2oh

 

POWER HOUR

 

Hatch Day 9

3x15 ring row

5x 20/15 calorie AD 

rest 2 minutes

 

BARBELL ENDURANCE

 

5 sets of:

squat snatch + hang squat snatch + ohs

then

EMOM for 20 minutes:

squat snatch + ohs

monday, april 23, 2018

3-3-3 hang clean

2-2-2-2 power clean

1-1-1-1-1 squat clean

 

CORE ENDURANCE

 

AMRAP in 25 minutes of:

20 push ups

30 sit ups

40 calorie row

 

ENDURANCE

 

3 rounds of:

1 mile ride

1500m row

rest 3 minutes

+/- 20 seconds

saturday, april 21, 2018

AGOQ Workout #3

AMRAP in 20 minutes of:

50 wall balls 20/14

100 double unders

50 ft HS walk

100 double unders

50 calorie row

100 double unders

50 ft HS walk

100 double unders

 

POWER HOUR

 

Hatch Make up

-OR-

10-10 press

5-5-5 push press

3-3-3-3 jerk

5x15 ghd sit up

4x20 back extension

 

ENDURANCE

 

50-100-150-200-250-300-350-400-350-300-250-200-150-100-50m row

rest 1:1