WOD

Workout of the Day and Specialty Class Programming

Saturday, August 17, 2019

For Time:

50 Double Unders

30/25 Cal Air Dyne

50 Double Unders

30 Sit Ups

50 Double Unders

30 Toes to Bar

50 Double Unders

POWER HOUR

Back Squat 5x5

E2MOM for 10: 6 Strict Ring Dips (Increase by 1 rep from last week or an amount you can do UNBROKEN consistently for all 5 sets)

5 Rounds: 100m Sprint, 1:00 Rest

ENDURANCE

"Death By Calorie Row"

Friday, August 16, 2019

AMRAP in 4:

8 Power Clean 135/95lbs

8 Bar Over Burpees

3:00 Rest

AMRAP in 4:

8 Front Squat 135/95lbs

8 Pull Ups

POWER HOUR

Deadlift 5x5

E2MOM for 10: 4-6 Strict Pull Ups (Increase by 1 rep from last week or an amount you can do UNBROKEN consistently for all 5 sets)

5 Rounds: 15/12 Cal Row, 1:00 Rest

CORE ENDURANCE

Core Work +

W/ a Partner, AMRAP in 12:

Athlete 1 Indoor sled push length of gym while Athlete 2 is doing calories on the AD.

When sled push is finished, both athletes do 5 burpees and switch.

*Score is cal on AD.