WOD

Workout of the Day and Specialty Class Programming

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

Wednesday, June 19, 2019

4 Rounds:

14 Back rack box step ups 24/20” 75/55lbs

14 Cal AD

14 Push Press

1:00 Rest

POWER HOUR

Back Squat

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

3x12 DB Bench

BARBELL ENDURANCE

4 Sets: 2 Power Snatch + Snatch Balance

5 Sets: Power Snatch + Snatch + OHS

EMOM 15: 1 Snatch

CORE ENDURANCE

AMRAP in 15 with a Partner:

Alt. Each Movement Rounds:

200m Sprint

10 Ring Push Ups

30ft Box Push (Each person)