WOD

Workout of the Day and Specialty Class Programming

wednesday, november 28, 2018

tabata

air squat

pull up

sit up

hang power snatch 75/55

  • 20 seconds of work followed by 10 seconds of rest

    for 8 intervals of each exercise

POWER HOUR

5x10 reverse step back lunges from 6-12” deficit

5x15 dynamic plank

5x3 weighted ring dip

BARBELL ENDURANCE

5 sets of:

2 power cleans + 2 front squats + 1 jerk

then,

EMOM for 20 minutes of:

2 TnG power cleans + 1 front squat