Friday – 2/1/19

EMOM 10
Building in Weight
5-Deadlifts

For time:
3 Rounds of:
200m Run
20 Wall Balls
20 Push-Ups
20 Med Ball Squats
20 Abmat Sit-Ups

(20:00 Cap)

Wednesday – 1/30/19

Hang Power Cleans(2)+ Split Jerk(1) 5×3

Segmented Clean Pulls 5×3

Front Squats
(Pause at the bottom for 3 sec for the 1st rep of each set)
8×3

A1. Weighted Plank (30″)
A2. Side Bends (15)
A3. Hanging Leg Raise (Max)

Tuesday – 1/29/19

WOD
Skill:
Muscle-Ups (bar or rings)

AMRAP 20 min:
10 power clean (95/65)
10 Over the bar burpees
10 Ring-rows
10 Air squats

4pm Kettlebell
Double KB
5 rds, 6 reps:
– Clean
– Press
– Snatch
– Front squat

Monday – 1/28/19

Hang (knee) Power Snatch 5×3

Segmented Snatch Pulls 5×3

Back Squats
(Pause at the bottom for 3″
for the 1st rep of each set)
8×3

Good Mornings
3×12

error: Content is protected !!