WOD

Workout of the Day and Specialty Class Programming

Wednesday, June 26, 2019

6 Rounds:

10 DB Snatch 50/35lbs

15 Wall balls 20/14lbs

1:00 Rest

POWER HOUR

Smolov Jr. Day 1

6x6 Back Squat 70%

3x8 Barbell Row

3x20 Hollow Rock

BARBELL ENDURANCE

6 Sets: Power Clean + Front Squat

5x3 Push Jerk (From Rack)

EMOM 15: Clean + Jerk

CORE ENDURANCE

Core Work +

5 Rounds:

15 Pull Ups

20 DB Front Rack Walking Lunges

100m Sprint

Rest 1:00

Friday, June 21, 2019

For Time:

200 Double Unders

20 Front Squats 155/105lbs

*Break up the work however you like

POWER HOUR

Deadlift

7-5-5-3-3-1-1-1

3x12 DB Bicep Curl

CORE ENDURANCE

800m Run (to Viewhouse)

then

2 Rounds:

20 Pull Ups

20 DB Hang Squat Cleans

then

800m Run