WOD

Workout of the Day and Specialty Class Programming

Wednesday, October 16, 2019

21-15-9

Wall Balls 20/14lbs

Sit Ups

Double Unders (x3)

POWER HOUR

7x5 Front Squat

3x15 Hip Extension

Reverse Tabata Air Dyne

BARBELL ENDURANCE

3 Sets: 1 Deadlift + 1 Power Clean + 3 Front Squat

3 Sets: 3 Push Jerk (from rack)

EMOM 12: Clean + Jerk

CORE ENDURANCE

AMRAP in 18:

12 Burpee Box Overs

20 Wallballs

20 Sit Ups

12 Pull Ups

+Core Work

Friday, October 11, 2019

“20.1”

10 Rounds:

8 Ground-to-Overheads 95/65lbs

10 Bar-Facing Burpees

*Time Cap: 15 Minutes

POWER HOUR

7x5 Front Squat

4x:30 Weighted Plank

Tabata Row

CORE ENDURANCE

Core Work +

AMRAP in 8:

7 Cal AD

5 Pull Ups

Rest 2:00

AMRAP in 8:

100m Sprint

15 Sit Ups