WOD

Workout of the Day and Specialty Class Programming

Saturday, October 5, 2019

With a Partner

100 Toes to Bar for Time

*At the top of every minute you must do 5 Cleans 165/115lbs

POWER HOUR

6x6 Front Squat

3x15 Back Extension

4x50m Sled Push, Rest 2:1

ENDURANCE

3 Rounds:

50/40 Cal Air Dyne

25 KB Swing 24/16kg

Friday, October 4, 2019

EMOM 13:

1 Thruster

POWER HOUR

6x6 Back Squat

200m Farmers Carry

Tabata Air Dyne

CORE ENDURANCE

For Time:

1000m Row

40 Burpees Box Jumps

40 Walking Lunges

40 Wall Balls

1000m Row

+ Core Work

Wednesday, October 2, 2019

4 Rounds:

15 Cal Row

12 Pull Ups

9 Box Over Burpees

POWER HOUR

6x6 Deadlift

3x15 DB Bench

4 Rounds: 1:00 Row, 1:00 Rest

BARBELL ENDURANCE

4 Sets: 3 Deadlift + 2 Power Clean

5 Sets: 1 Power Clean + 2 Push Jerk

EMOM 10: Power Clean + Push Jerk

CORE ENDURANCE

60 Cal AD

*but EMOM 4 Heavy DB Push Press.

When 60 Cal is reached Run 800m

*2 Scores. Time for 60 Cal AD & Time for 800m Run

+ Core Work