WOD

Workout of the Day and Specialty Class Programming

Wednesday, July 10, 2019

On the 4:00 x5

15/12 Cal Air Dyne

9 Deadlift 165/115lbs

6 Power Clean 165/115lbs

3 Bar Facing Burpees

POWER HOUR

Smolov Jr. Day 5

6x6 Back Squat 70% + 5-10lbs

5xME Strict HSPU

Accumulate 3:00 of Plank

BARBELL ENDURANCE

4 Sets: 5 Deadlift + 4 Power Clean + 3 Push Jerk

4 Sets: Power Clean + Front Squat + S2OH

EMOM 8: Clean

EMOM 8: Jerk (from rack)

CORE ENDURANCE

Core Work +

4 Rounds:

:30 Frog Sit Ups

:30 Modified Tailbone Bicycles

:30 Tabletop Hold